Sunday, June 22, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl around obstacles => 10 squats => 5 push-ups => 10 lunges => 10 one-legged forward-backward hops, each leg => speed ladder => 50-meter high knees => 50-meter pocket kickers

Preteen:
3x or 5:00
Handstand walk or bear crawl around obstacles => 10 squats => 5 push-ups => 10 lunges => 10 one-legged forward-backward hops, each leg => speed ladder => 50-meter high knees => 50-meter pocket kickers

Elementary:
3x or 5:00
Bear crawl around obstacles => 5 super-slow squats => 5 lunges => 10 one-legged forward-backward hops, each leg => speed ladder => 25-meter high knees => 25-meter pocket kickers

Preschool:
3x or 5:00
Bear crawl => 5-meter giant steps => duck walk => 5 one-legged hops, each leg => 3 jump and spins => crab walk

WOD –
Varsity:
10:00 AMRAP
6 front squats, 135#/95#
100-meter run
6 double-jump burpees
100-meter run

Junior Varsity:
10:00 AMRAP
6 front squats, 75#/55#
100-meter run
6 double-jump burpees
100-meter run

Novice:
10:00 AMRAP
6 front squats, 55#/45#
100-meter run
6 double-jump burpees
100-meter run

Preteen:
10:00 AMRAP
6 front squats, 5# dumbbells-15# barbell
100-meter run
6 burpees

Elementary:
10:00 AMRAP
6 front squats, 135#/95#
100-meter run
6 double-jump burpees
100-meter run

Preschool:
4:00 AMRAP
Elbow lasers => 3 super-slow squats => forward roll
5-meter skip => 3 burpees => 5-meter hop

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
1:00 plank hold
Max toes-to-bar

Mobility

Preteen:
3x
Max plank hold
Max bar hang

Elementary:
5:00
Roving planks

Preschool:
3:00-5:00
Plank games

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