Thursday, May 29, 2014

CrossFit Kids Preschool
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => 10 walking lunges => forward roll => 10 one-legged side-to-side hops, each leg => speed ladder => balance beam traverse => 50-meter carioca => 50-meter back pedal

Preteen:
3x or 5:00
Handstand walk or bear crawl => 10 walking lunges => forward roll => 10 one-legged side-to-side hops, each leg => speed ladder => balance beam traverse => 50-meter carioca => 50-meter back pedal

Elementary:
3x or 5:00
Bear crawl => 10 walking lunges => forward roll => 10 one-legged side-to-side hops, each leg => speed ladder => balance beam traverse => 35-meter high knees => 25-meter pocket kickers

Preschool:
3x or 5:00
Crab walk => log roll => duck walk => forward roll => angry gorilla walk => 3 jumps for joy => 5 one-legged hops, each leg => 10-meter skip

WOD –
Varsity:
8:00 AMRAP
8 push presses, 95#/65#
10 pull-ups (please wrap thumbs)
12 squats

Junior Varsity:
8:00 AMRAP
8 push presses, 55#/45#
10 pull-ups (please wrap thumbs)
12 squats

Novice:
8:00 AMRAP
8 push presses, 35#/25#
10 pull-ups (please wrap thumbs)
12 squats

Preteen:
8:00 AMRAP
5 push presses, 5#-15# dumbbells
7 pull-ups (progressions or assisted okay)
9 squats

Elementary:
8:00 AMRAP
5 push presses, unloaded-10#
6 pull-ups (progressions or assisted okay)
7 squats

Preschool:
4:00 AMRAP
3 push-up-the-sky presses, unloaded => 3-meter giant steps
Monkey hangs or bar hang => 3-meter bunny hop
3 super-slow squats => 3-meter side shuffle

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 GHD sit-ups
10 toes-to-bar

Mobility

Preteen:
3x
5 supermen
5 hollow rocks
5 toes-to-bar

Elementary:
5:00-10:00
Plank wars

Preschool:
3:00-5:00
Plank games

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