Teen: Monday, August 25, 2014

DSC_0403CrossFit Kids Curriculum (Lesson Plans) are available for purchase in the store at http://crossfitbrandx.com/store/

Teen

Warm-Up:
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => 5 perfect squats => 30 seconds in the bottom of the squat => 5 jumping squats => 10 Spiderman lunges => speed ladder => basic dot drill x 10

Skill:
Deadlift – focus on safe spine throughout movement

WOD:
Varsity:
5 rounds
1 rope climb
10 deadlifts, 225#/155#
20 double-unders

Junior Varsity:
5 rounds
1 rope climb
10 deadlifts, 95#/65#
20 double-unders

Novice:
4 rounds
1 rope climb
10 deadlifts, 65#/45#
20 double-unders

Skill/Challenge:
5:00-10:00
Front lever practice

Cooldown:
Mobility – hips, hamstrings

Study:
5:00-10:00
Wuzzles

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