Tuesday, March 25, 2014

CrossFit Kids Teen
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => 10 mountain climbers => 5 perfect squats => 30 seconds in the bottom of the squat => 10 one-legged side-to-side hops, each leg => speed ladder => 50-meter high-knee skip => 50-meter run

Preteen:
3x or 5:00
Handstand walk or bear crawl => 10 mountain climbers => 5 perfect squats => 10-15 seconds in the bottom of the squat => 10 one-legged side-to-side hops, each leg => speed ladder => 50-meter high-knee skip => 50-meter run

Elementary:
3x or 5:00
Bear crawl => 10 mountain climbers => 5 super-slow squats => 5-10 seconds in the bottom of the squat => 10 one-legged side-to-side hops, each leg => speed ladder => 25-meter high-knee skip => 25-meter run

Preschool:
3x or 5:00
Bear crawl => 3 super-slow squats => sit in the bottom of the squat => 5 one-legged side-to-side hops, each leg => forward roll

WOD –
Varsity:
Jack
20:00 AMRAP
10 push presses, 115#/85#
10 kettlebell swings, 24kg/16kg
10 box jumps, 24”/20”

Junior Varsity:
Jack
20:00 AMRAP
10 push presses, 55#/45#
10 kettlebell swings, 16kg/12kg
10 box jumps, 24”/20”

Novice:
Jack
15:00 AMRAP
10 push presses, 35#/45#
10 kettlebell swings, 12kg/8kg
10 box jumps, 20”

Preteen:
½ Jack
10:00 AMRAP
10 push presses, 5# dumbbells-35# barbell
10 kettlebell swings, 4kg-12kg
10 box jumps, 12”-24”

Elementary:
½ Jack
10:00 AMRAP
10 push presses, unloaded-10#
10 kettlebell swings, unloaded-4kg
10 box jumps, 12”-24”

Preschool:
3 rounds
3 push-up-the-sky presses => 5-meter skip
3 underhand ball tosses => 5-meter crab walk
3 box jumps, 6”-12” => 10-meter zigzag run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Max vertical jump
Max one-legged precision jump

Preteen:
3x
Max vertical jump
Max one-legged precision jump

Elementary:
5:00-10:00
Practice max vertical jumps and one-legged precision jumps

Preschool:
3:00-5:00
Farmers and lumberjacks

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