Tuesday, April 15, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => 10 mountain climbers => 5 perfect-plank push-ups => 5 butterfly sit-ups => 50-meter high-knee skip => 50-meter carioca

Preteen:
3x or 5:00
Handstand walk or bear crawl => 10 mountain climbers => 5 perfect-plank push-ups => 5 butterfly sit-ups => 50-meter high-knee skip => 50-meter carioca

Elementary:
3x or 5:00
Bear crawl => 10 mountain climbers => 5 push-ups => crab walk => 25-meter skip => 25-meter run

Preschool:
3x or 5:00
Bear crawl => 3 burpees => duck walk => crab walk => 5-meter skip => 5-meter bunny hop

WOD –
Varsity:
6 rounds
12 wall ball shots, 20#/14#, 10’ target
12 handstand push-ups
200-meter run

Junior Varsity:
6 rounds
12 wall ball shots, 14#/10#, 10’ target
12 handstand push-ups
200-meter run

Novice:
6 rounds
10 wall ball shots, 10#/8#, 9’ target
8 handstand push-ups
200-meter run

Preteen:
5 rounds
10 wall ball shots, 6#-10#, 6’-8’ target
10 push-ups
200-meter run

Elementary:
5 rounds
10 wall ball shots, dodgeball-6#, 6’-7’ target
6 push-ups
100-meter run

Preschool:
3 rounds
Ball toss and retrieve => ball roll and retrieve => ball kick and retrieve
3-meter plank walk => forward roll

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Max box jump for height

Preteen:
3x
Max vertical jump
10 sit-ups

Elementary:
5:00-10:00
Running long jumps

Preschool:
3:00-5:00
Duck, duck, goose

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