Tuesday, April 29, 2014

CrossFit Kids
CrossFit Kids action
Crossfit Kids Veracity

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => forward roll => 10 jumping jacks => cartwheel => 10 one-legged side-to-side hops, each leg => 10 mountain climbers => 200-meter run

Preteen:
3x or 5:00
Handstand walk or bear crawl => forward roll => 10 jumping jacks => cartwheel => 10 one-legged side-to-side hops, each leg => 10 mountain climbers => 200-meter run

Elementary:
3x or 5:00
Bear crawl => forward roll => 10 jumping jacks => cartwheel => 10 one-legged side-to-side hops, each leg => 10 mountain climbers => 100-meter run

Preschool:
3x or 5:00
Bear crawl => alligator crawl => duck walk => crab walk => angry gorilla walk => forward roll

WOD –
Varsity:
12:00 AMRAP
10 pull-ups (practice wrapping thumbs around bar)
1 rope climb
10 toes-to-bar (practice wrapping thumbs around bar)
100-meter run

Junior Varsity:
12:00 AMRAP
10 pull-ups (practice wrapping thumbs around bar)
1 rope climb
10 toes-to-bar (practice wrapping thumbs around bar)
100-meter run

Novice:
12:00 AMRAP
10 pull-ups (practice wrapping thumbs around bar)
1 rope climb
10 toes-to-bar (practice wrapping thumbs around bar)
100-meter run

Preteen:
8:00 AMRAP
8 pull-ups (progressions or assisted okay)
1 rope climb
8 toes-to-bar (practice wrapping thumbs around bar)
100-meter run

Elementary:
10:00 AMRAP
8 pull-ups (progressions or assisted okay)
1 rope climb or beginner rope climb
8 toes-to-bar or knee raises (practice wrapping thumbs around bar)
50-meter run

Preschool:
4:00 AMRAP
Bar hang => 5-meter giant steps
Tarzan rope swing
4 monkey hangs => 5-meter skip
Tarzan rope swing

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
12:00 EMOM
Handstand push-ups
Plank hold

Preteen:
3x
Max plank hold

Elementary:
5:00-10:00
Sharks and minnows

Preschool:
3:00-5:00
Musical medicine balls

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