Sunday, March 2, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3:00
Burpee => push-up => jumping jack => sit-up => handstand

Preteen:
3:00
Burpee => push-up => jumping jack => sit-up => handstand

Elementary:
3:00
Burpee => push-up => jumping jack => sit-up => army crawl

Preschool:
3x
Duck walk => jumping jack => crab walk => sit-up => 3 jumps for joy

WOD –
Varsity:
4 rounds
10-meter handstand walk
2 rope climbs
10 hang power cleans, 35#/30# dumbbells
10 weighted walking lunges, 35#/30#

Junior Varsity:
4 rounds
10-meter handstand walk
2 rope climbs
10 hang power cleans, 25#/20# dumbbells
10 weighted walking lunges, 25#/20#

Novice:
4 rounds
10-meter handstand walk
1 rope climb
10 hang power cleans, 20#/15# dumbbells
10 weighted walking lunges, 20#/15#

Preteen:
3 rounds
5-meter handstand walk or bear crawl
1 rope climb
10 hang power cleans, 5#-20# dumbbells
10 weighted walking lunges, 5#-20#

Elementary:
3 rounds
5-meter bear crawl
1 rope climb or beginner rope climb
10 hang power cleans, unloaded-10#
10 walking lunges

Preschool:
5-meter bear crawl => Tarzan rope swing
3 dip-shrug-drop-stands, unloaded => 5-meter giant steps
5-meter skip => broad jump

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 weighted box step-ups, 12”-24”, 15#-35#
5 Bulgarian squats, each leg, unloaded

Mobility with lower-body focus

Preteen:
3x
10 weighted box step-ups, 12”-20”, 5#-20#
5 Bulgarian squats, each leg, unloaded

Elementary:
5:00
Practice Bulgarian squats

Preschool:
3:00-5:00
Box jump snake => forward roll => balance beam walk => plank walk

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