Thursday, March 6, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => 3 inchworm push-ups => 3 strict pull-ups => 10-meter one-legged hop, right leg => 10-meter one-legged hop, left leg => 100-meter run

Preteen:
3x or 5:00
10 jumping jacks => bear crawl => 3 monkey hangs => 10-meter one-legged hop, right leg => 10-meter one-legged hop, left leg => 100-meter run

Elementary:
3x or 5:00
10 jumping jacks => bear crawl => 3 monkey hangs => 5-meter one-legged hop, right leg => 5-meter one-legged hop, left leg => 50-meter run

Preschool:
3x or 5:00
5 jumping jacks => bear crawl => 3-meter one-legged hop, right leg => 3-meter one-legged hop, left leg => 10 skip

WOD –
Varsity:
3 rounds
5 rope climbs
25 ring dips
100 squats

Junior Varsity:
3 rounds
3 rope climbs
15 ring dips
75 squats

Novice:
3 rounds
2 rope climbs
10 ring dips or push-ups
50 squats

Preteen:
3 rounds
1 rope climb
15 push-ups
25 squats

Elementary:
5 rounds
1 rope climb or beginner rope climb
5 push-ups
10 squats

Preschool:
3 rounds
2 super-slow squats => Tarzan rope swing
2 super-slow squats => Plank walk
2 super-slow squats => 10-meter skip

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2:00 to complete:
Precision jump to target @ 4’, 5’, 6’
Max double-unders in remaining time

Mobility with shoulder focus

Preteen:
5:00-10:00
Precision jump practice

Elementary:
5:00
Precision jump practice

Preschool:
3:00-5:00
Sharks and minnows

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