Sunday, May 25, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => 30 seconds in the bottom of the squat => 10 walking lunges => Spiderman stretch => 2 forward rolls => pigeon stretch => 10-second bar hang => 50-meter high-knee skip => 50-meter pocket kickers

Preteen:
3x or 5:00
10 jumping jacks => 10-15 seconds in the bottom of the squat => 10 walking lunges => 2 forward rolls => basic dot drill x 10 => 50-meter high-knee skip => 50-meter pocket kickers

Elementary:
3x or 5:00
10 jumping jacks => 5-10 seconds in the bottom of the squat => 10 walking lunges => forward roll => basic dot drill x 10 => 25-meter high-knee skip => 25-meter pocket kickers

Preschool:
3x or 5:00
5 jumping jacks => sit in the bottom of the squat => 5 giant steps => forward roll => 5 one-legged hops, each leg => 3 jumps for joy

WOD –
Varsity:
3 rounds
100-meter run
3 muscle-ups
5 front squats, body weight
7 push jerks, body weight

Junior Varsity:
3 rounds
100-meter run
3 muscle-ups
5 front squats, 60% of body weight or 85#/65#, whichever is less
7 push jerks, 60% of body weight or 85#/65#, whichever is less

Novice:
3 rounds
100-meter run
3 muscle-ups
5 front squats, 60% of body weight or 65#/45#, whichever is less
7 push jerks, 60% of body weight or 65#/45#, whichever is less

Preteen:
6:00 AMRAP
10 front squats, 5# dumbbells-25# barbell
10 push presses, 5# dumbbells-25# barbell
100-meter run

Elementary:
6:00 AMRAP
10 front squats, unloaded-10#
10 push presses, unloaded-10#
100-meter run

Preschool:
4:00 AMRAP
3 super-slow squats => 3-meter skip
3 draw your laser elbows => 3-meter bunny hop
3 burpees => 3-meter robot walk

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Handstand work

Mobility

Preteen:
5:00-10:00
Handstand work

Elementary:
5:00-10:00
Wheelbarrow relays

Preschool:
3:00-5:00
Plank games

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