Tuesday, December 24, 2013

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => 10 one-legged, side-to-side hops, each leg => 10 lateral lunges => speed ladder => 50-meter side shuffle => 50-meter back pedal

Elementary:
3x or 5:00
Bear crawl => 10 jumping jacks => 10 one-legged, side-to-side hops, each leg => 10 lateral lunges => speed ladder => 25-meter side shuffle => 25-meter back pedal

Preschool:
3x or 5:00
Alligator crawl => 3-5 jumping jacks => 5 one-legged, side-to-side hops, each leg => 10 lateral lunges => speed ladder => 15-meter side shuffle => 15-meter back pedal

WOD –
Varsity:
2 x 6:00 AMRAPs, rest 2:00
12 wall ball shots, 20#/14#, 10’ target
12 hand-release push-ups
100-meter run

Junior Varsity:
2 x 6:00 AMRAPs, rest 2:00
12 wall ball shots, 14#/10#, 10’ target
12 hand-release push-ups
100-meter run

Novice:
2 x 6:00 AMRAPs, rest 2:00
10 wall ball shots, 10#/8#, 9’ target
10 hand-release push-ups
100-meter run

Elementary:
2 x 5:00 AMRAPs, rest 2:00
6 wall ball shots, dodgeball-6#, 6’-8’ target
8 push-ups
50-meter run

Preschool:
5:00 AMRAP
3 squats => forward roll => 3-meter bear crawl => up and over the plyo-boxes
3 push-ups => jump and twirl => 3-meter duck walk

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2x
10 Bulgarian squats, each leg
10 sit-ups
10 box step-ups, each leg

Elementary:
2x
10 sit-ups
10 supermen

Preschool:
5:00
Duck-duck-goose

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