Thursday, January 9, 2014

CrossFit Kids
CrossFit Kids action
“Bear Crawl”

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => dip walk => 10 vertical jumps => speed ladder => agility course => 3 broad jumps => 50-meter jog => 50-meter sprint

Preteen:
3x or 5:00
Handstand walk or bear crawl => dip walk => 10 vertical jumps => speed ladder => agility course => 3 broad jumps => 50-meter jog => 50-meter sprint

Elementary:
3x or 5:00
Bear crawl => 10 vertical jumps => speed ladder => basic dot drill x 10 => 2 broad jumps => 25-meter jog => 25-meter sprint

Preschool:
3x or 5:00
Bear crawl => 5 vertical jumps => broad jump => 15-meter long-legged walk => 15-meter run

WOD –
Varsity:
5 rounds
7 strict pull-ups
11 push presses, 95#/65#
15 box jumps, 24”/20”

Junior Varsity:
5 rounds
6 strict pull-ups
9 push presses, 55#/45#
12 box jumps, 24”/20”

Novice:
5 rounds
4 strict pull-ups
8 push presses, 35#/25#
12 box jumps, 20”

Preteen:
4 rounds
4 strict pull-ups
8 push presses, PVC-35#
12 box jumps, 20”

Elementary:
5 rounds
5 pull-ups (progressions or assisted okay)
7 push presses, unloaded-10#
9 box jumps, 12”-24”

Preschool:
3 rounds
4 monkey hangs => 2 forward rolls
4 push-up-the-sky presses => balance beam walk
4 box jumps, 10”-12” => 1 running long jump

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2x
Max handstand push-ups
Max dips

Preteen:
2x
Max push-ups
25 sit-ups

Elementary:
10 perfect push-ups

Preschool:
2x
5-meter plank walk
5-meter one-legged hop

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