Thursday, April 3, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => 10 squats => 10 one-legged forward-backward hops, each leg => 3 cartwheels => 3 broad jumps

Preteen:
3x or 5:00
Handstand walk or bear crawl => 10 squats => 10 one-legged forward-backward hops, each leg => 3 cartwheels => 3 broad jumps

Elementary:
3x or 5:00
Bear crawl => 10 squats => 10 one-legged forward-backward hops, each leg => 2 cartwheels => 2 broad jumps

Preschool:
3x or 5:00
Bear crawl => 3 super-slow squats => 5 one-legged hops, right leg => broad jump => forward roll => broad jump => 5 one-legged hops, left leg

WOD –
Varsity:
2000-meter row
Max hang power cleans, 95#/65#

Junior Varsity:
2000-meter row
Max hang power cleans, 55#/45#

Novice:
1500-meter row
Max hang power cleans, 35#/25#

Preteen:
3 rounds
500-meter row
10 hang power cleans, 5# dumbbells-35# barbell

Elementary:
3 rounds
50-meter row
10 hang power cleans, unloaded-10#
15 squats

Preschool:
10-meter skip => 5 dip-shrug-drop-stands, unloaded
10-meter giant steps => walk a “tight rope”

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
12:00 EMOM
Handstand push-ups
Skin-the-cats

Mobility

Preteen:
5:00-10:00
Practice skin the cats

Elementary:
5:00-10:00
Handstand and wall walk-up practice

Preschool:
3:00-5:00
Kick a ball for accuracy

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