Sunday, March 30, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => 10 overhead walking lunges w/PVC => 10 one-legged side-to-side hops over PVC, each leg => 2 forward rolls => 50-meter high-knee skip => 50-meter run => 10-second handstand hold

Preteen:
3x or 5:00
10 PVC pass-throughs => 10 overhead walking lunges w/PVC => 10 one-legged side-to-side hops over PVC, each leg => 2 forward rolls => 50-meter high-knee skip => 50-meter run => 10-second handstand hold

Elementary:
3x or 5:00
Bear crawl => 10 walking lunges => 10 one-legged side-to-side hops, each leg => forward roll => 25-meter skip => 25-meter side shuffle => handstand attempt/hold

Preschool:
3x or 5:00
Bear crawl => 5-meter giant steps => 5-meter bunny hop => forward roll => duck walk => snake slither

WOD –
Varsity:
2 x 6:00 AMRAPs, rest 2:00 in between
1 muscle-up
5 overhead squats, 115#/85#
10 toes-to-bar

Junior Varsity:
2 x 6:00 AMRAPs, rest 2:00 in between
1 muscle-up
5 overhead squats, 55#/45#
10 toes-to-bar

Novice:
2 x 6:00 AMRAPs, rest 2:00 in between
1 muscle-up
3 overhead squats, 45#/35#
7 toes-to-bar

Preteen:
8:00 AMRAP
3 overhead squats, PVC-15#
6 toes-to-bar or knees-to-elbows
100-meter run

Elementary:
10:00 AMRAP
10 front squats, unloaded-10#
10 toes-to-bar- or knees-to-elbows or knee raises
10 jumping jacks

Preschool:
5:00 AMRAP
3 super-slow squats => box jump snake
5 jumping jacks => 10-meter skip

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 Turkish get-ups, 10#-35#
30-second L-sit

Preteen:
5:00-10:00
L-sit practice

Elementary:
5:00-10:00
Zombie tag

Preschool:
3:00-5:00
Tag

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