Sunday, June 14, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x
Handstand walk or bear crawl => 3 cartwheels => speed ladder => 100-meter run => 10 PVC pass-throughs => Spiderman stretch => pigeon stretch => 30 seconds in bottom of the squat

Preteen:
3x or 5:00
Handstand walk or bear crawl => 3 cartwheels => balance beam traverse => speed ladder => 100-meter run => 10 PVC pass-throughs =>10-15 seconds in bottom of the squat

Elementary:
3x or 5:00
Bear crawl => cartwheel => army crawl => speed ladder => inchworm => 50-meter run => 5-10 seconds in bottom of the squat

Preschool:
3:00
Animal crawl tag

WOD –
Varsity:
Tabata squats
Immediately into
Tabata hang power snatch, 95#/65#

Junior Varsity:
Tabata squats
Immediately into
Tabata hang power snatch, 55#/45#

Novice:
Tabata squats
Immediately into
Tabata hang power snatch, 35#/25#

Preteen:
Tabata squats
Immediately into
Tabata hang power snatch, PVC-15#

Elementary:
Tabata squats
Immediately into
Tabata tuck jumps

Preschool:
3 rounds, 45-second stations
Super-slow squats
One-legged hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00 EMOM
Muscle-ups or chest-to-bar pull-ups (please wrap thumbs)

Mobility

Preteen:
5:00-10:00
Prowler races

Elementary:
5:00-10:00
Plank wars

Preschool:
3:00-5:00
Plank games

About the Author

Leave a Reply

*

captcha *