Thursday, March 20, 2014

CrossFit Kids

CrossFit Kids action
CrossFit Kids Passaic Valley

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => 10 one-legged side-to-side hops, each leg => 10 mountain climbers => 50-meter carioca => 50-meter high-knee skip

Preteen:
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => 10 one-legged side-to-side hops, each leg => 10 mountain climbers => 50-meter carioca => 50-meter high-knee skip

Elementary:
3x or 5:00
Bear crawl => 10 jumping jacks => 10 one-legged side-to-side hops, each leg => 10 mountain climbers => 25-meter side shuffle => 25-meter high-knee skip

Preschool:
3x or 5:00
Bear crawl => 5 jumping jacks => 5 side-to-side hops, each leg => 3 jumps for joy => 10-meter walk like a robot

WOD –
Varsity:
6 rounds
8 thrusters, 95#/65#
200-meter run
8 chest-to-bar pull-ups
200-meter run

Junior Varsity:
6 rounds
8 thrusters, 55#/45#
200-meter run
8 chest-to-bar pull-ups
200-meter run

Novice:
6 rounds
8 thrusters, 35#/25#
200-meter run
8 pull-ups
200-meter run

Preteen:
5 rounds
8 thrusters, 5# dumbbells-35# barbell
100-meter run
8 pull-ups or monkey hangs
100-meter run

Elementary:
5 rounds
4 thrusters, unloaded-5# dumbbells
4 pull-ups (progressions or assisted okay) or monkey hangs
100-meter run

Preschool:
3 rounds
3 super-slow squats => 3 push-up-the-sky presses
10-meter skip
Bar hang => forward roll => broad jump
10-meter skip

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Max handstand hold
Max L-sit

Mobility

Preteen:
3x
Max broad jump
Max one-handed bar hang, each hand

Elementary:
2x
Max bar hang

Preschool:
3:00-5:00
Plank games

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