Thursday, April 17, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => 10 hang power snatches w/PVC => 10 overhead squats w/PVC => 10 one-legged side-to-side hops over PVC, each leg => 100-meter run

Preteen:
3x or 5:00
10 PVC pass-throughs => 5 hang power snatches w/PVC => 5 overhead squats w/PVC => 10 one-legged side-to-side hops over PVC, each leg => 100-meter run

Elementary:
3x or 5:00
10 arm circles forward => 10 arm circles backward => bear crawl => forward roll => 10 one-legged side-side-side hops, each leg => 25-meter skip => 25-meter back pedal

Preschool:
3x or 5:00
5 arm circles forward => 5 arm circles backward => bear crawl => forward roll => angry gorilla walk => 15-meter run

WOD –
Varsity:
10:00 AMRAP
5 one-arm dumbbell hang power snatches, 40#/30#
5 one-arm overhead db walking lunges
Switch arms and repeat
10 toes-to-bar

Junior Varsity:
10:00 AMRAP
5 one-arm dumbbell hang power snatches, 30#/20#
5 one-arm overhead db walking lunges
Switch arms and repeat
10 toes-to-bar

Novice:
10:00 AMRAP
5 one-arm dumbbell hang power snatches, 20#/15#
5 one-arm overhead db walking lunges
Switch arms and repeat
10 toes-to-bar

Preteen:
8:00 AMRAP
5 one-arm dumbbell hang power snatches, 5#-15#
5 one-arm overhead db walking lunges
Switch arms and repeat
10 toes-to-bar

Elementary:
10:00 AMRAP
6 walking lunges
8 sit-ups
10 squats

Preschool:
4:00 AMRAP
5-meter giant steps => 3 super-slow squats
5-meter skip => bar hang
Jump in-jump out of a small car tire x 3

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
GHD sit-up practice
Pistol squat practice

Mobility

Preteen:
3x
Max broad jump

Elementary:
5:00-10:00
Dodgeball

Preschool:
3:00-5:00
Farmers and lumberjacks

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