Tuesday, February 4, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Zigzag handstand walk or bear crawl => 10 jumping jacks => 3 broad jumps => 10 one-legged side-to-side hops, each leg => 3 cartwheels => 50-meter carioca => 50-meter high-knee skip

Preteen:
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => 3 broad jumps => 10 one-legged side-to-side hops, each leg => 3 cartwheels => 50-meter carioca => 50-meter high-knee skip

Elementary:
3x or 5:00
Bear crawl => 10 jumping jacks => 2 broad jumps => 10 one-legged side-to-side hops, each leg => 2 cartwheels => 25-meter carioca => 25-meter high-knee skip

Preschool:
3x or 5:00
5 jumping jacks => broad jump => 5 side-to-side hops => forward roll => 15-meter skip => 15- high-knees

WOD –
Varsity:
3 rounds
300-meter run
7 push jerks, 165#/115#
21 pull-ups

Junior Varsity:
3 rounds
300-meter run
7 push jerks, 95#/65#
21 pull-ups

Novice:
3 rounds
300-meter run
7 push jerks, 45#/35#
21 pull-ups

Preteen:
3 rounds
200-meter run
7 push jerks, PVC-35#
14 pull-ups (progressions or assisted okay)

Elementary:
3 rounds
100-meter run
7 push presses, unloaded-10#
7 pull-ups (progressions or assisted okay)

Preschool:
3 rounds
15-meter run => long jump across “river”
3 push-up-the-sky presses => climb the plyo-box mountain range
Hang-off-the-cliff bar hang => 5-meter bear crawl

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

Mobility – shoulder focus

Preteen:
5:00-10:00
Tug of war

Elementary:
5:00-10:00
Tug of war

Preschool:
3:00-5:00
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