Tuesday, April 22, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x
10 lateral lunges => 10 walking lunges
10 PVC good mornings => Spiderman stretch
100-meter run

Preteen:
3x or 5:00
10 lateral lunges => 10 walking lunges => 10 PVC good mornings => 100-meter run
Elementary:
3x or 5:00
10 walking lunges => cartwheel => 10 one-legged forward-backward hops, each leg => bear crawl => 5 jumping squats => 50-meter run

Preschool:
3x or 5:00
5 giant steps => forward roll => 3 super-slow squats => broad jump => 5-meter bunny hop

WOD –
Varsity:
8:00 AMRAP
10 burpees
10 deadlifts, 275#/185#

Junior Varsity:
8:00 AMRAP
10 burpees
10 deadlifts, 115#/75#

Novice:
8:00 AMRAP
10 burpees
10 deadlifts, 75#/55#

Preteen:
8:00 AMRAP
10 burpees
10 deadlifts, 8kg kettlebell-24kg kettlebell

Elementary:
8:00 AMRAP
5 burpees
10 deadlifts, unloaded-4kg kettlebell

Preschool:
3 burpees => angry gorilla walk
3 angry gorilla deadlifts, unloaded
10-meter skip

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00 EMOM
Muscle-ups

Mobility

Preteen:
5:00-10:00
Practice jumping to support and skin-the-cats on rings

Elementary:
5:00-10:00
Quicksand

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

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