Tuesday, April 1, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => forward roll => dip walk => 10 vertical jumps => cartwheel => speed ladder => 50-meter high-knee skip => 50-meter carioca

Preteen:
3x or 5:00
Handstand walk or bear crawl => forward roll => dip walk => 10 vertical jumps => cartwheel => speed ladder => 50-meter high-knee skip => 50-meter carioca

Elementary:
3x or 5:00
Bear crawl => forward roll => 10 jumping jacks => cartwheel => speed ladder => 25-meter high-knee skip => 25-meter side shuffle

Preschool:
3x or 5:00
Bear crawl => 5 jumping jacks => army crawl => forward roll => duck walk => broad jump => crab walk

WOD –
Varsity:
5K run

Junior Varsity:
5K run

Novice:
5K run

Preteen:
2400-meter run

Elementary:
800-meter instructor-led run

Preschool:
3 rounds
15-meter skip => 3 super-slow squats
5-meter giant steps => 5 climb-the-stairs (3 plyo-boxes- 12”, 16”, 20”) => jump or climb down
3 push-ups => Tarzan rope swing over the river

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Precision jump practice
Mobility – leg focus

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

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

Preschool:
3:00-5:00
Overhand ball throwing for accuracy and/or distance

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