Tuesday, June 17, 2014

CrossFit Kids
CrossFit Kids action
East Ormond Beach CrossFit Kids

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl around obstacles => 10 lunges => 10 one-legged side-to-side hops, each leg => 3 broad jumps => 50-meter high-knee skip => 50-meter back pedal

Preteen:
3x or 5:00
Handstand walk or bear crawl around obstacles => 10 lunges => 10 one-legged side-to-side hops, each leg => 3 broad jumps => 50-meter high-knee skip => 50-meter back pedal

Elementary:
3x or 5:00
Bear crawl around obstacles => 10 lunges => 10 one-legged side-to-side hops, each leg => 2 broad jumps => 25-meter high-knee skip => 25-meter back pedal

Preschool:
3x or 5:00
Bear crawl around obstacles => 5-meter giant steps => 5 one-legged side-to-side hops, each leg => broad jump => 10-meter skip

WOD –
Varsity:
5 rounds
4 hang power cleans, 165#/115#
12 toes-to-bar
36 double-unders

Junior Varsity:
5 rounds
4 hang power cleans, 85#/65#
12 toes-to-bar
36 double-unders

Novice:
4 rounds
5 hang power cleans, 45#/35#
10 toes-to-bar
30 double-unders

Preteen:
5 rounds
5 hang power cleans, 5# dumbbells-15# barbell
10 toes-to-bar
20 double-unders or 30 single-unders

Elementary:
5 rounds
5 hang power cleans, unloaded-5# dumbbells
Max bar hang in best gymnastics hollow => 7 sit-ups
9 double-unders or single-unders

Preschool:
4:00 AMRAP
3 Oompa-Loompas-I-don’t-know shrugs => bar hang
3 sit-ups => forward roll
10-meter hop-skip-jump

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Practice one-legged broad jumps and precision jumps

Mobility

Preteen:
5:00-10:00
Practice one-legged broad jumps and precision jumps

Elementary:
5:00-10:00
Tug o’ war

Preschool:
3:00-5:00
Tug o’ war

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