Tuesday, January 7, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => 10 lateral lunges => 10 walking lunges => dip walk => 3 broad jumps => basic dot drill x 10 => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter back pedal

Preteen:
3x or 5:00
Handstand walk or bear crawl => 10 lateral lunges => 10 walking lunges => dip walk => 3 broad jumps => basic dot drill x 10 => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter back pedal

Elementary:
3x or 5:00
Bear crawl => 10 lateral lunges => 10 walking lunges => 3 push-ups => 2 broad jumps => basic dot drill x 10 => 25-meter side shuffle => 25-meter back pedal

Preschool:
3x or 5:00
Bear crawl => 4 lateral lunges => 5 walking lunges => 2 push-ups => broad jump => 5 vertical jumps => 25-meter run

WOD –
Varsity:
5 rounds
1 rope climb
5 toes-to-bar
25 double-unders
1:00 plank hold

Junior Varsity:
5 rounds
1 rope climb
5 toes-to-bar
25 double-unders
1:00 plank hold

Novice:
5 rounds
1 rope climb
4 toes-to-bar
16 double-unders
0:45 plank hold

Preteen:
5 rounds
1 rope climb
3 toes-to-bar
12 double-unders or 24 single-unders
0:30 plank hold

Elementary:
4 rounds
1 rope climb or beginner rope climb
3 toes-to-bar or knees-to-elbows or knee raises
12 double-unders or single-unders
1:00 plank hold

Preschool:
3 rounds
1 beginner rope climb => forward roll
3 knee raises => 5-meter bunny hop
6 side-to-side hops
0:10 plank hold

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Hollow rocks

Preteen:
3x
10 hollow rocks
10 sit-ups

Elementary:
2x
10 hollow rocks
10 sit-ups

Preschool:
10 sit-ups
Wheelbarrow hold and walk (w/trainer supporting feet)

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