Tuesday, March 31st 2009

Crossfit Kids – Proper support over head

CrossFit Kids action

CrossFit Kids Teen/Advanced Class WOD (wmv) (mov)

Buy in
Big Dawgs and The Porch:
100 M run
10 Second L hang
10 Toes to bar
10 Second L hang
10 Knees to elbow
100 M run

Pack and Puppies:
50 M run
10 Second tuck sit
10 Toes to bar (or progressions)
10 Second tuck sit
10 Knees to elbow (or progressions)
50 M run

Big Dawgs
1 forward roll followed immediately by 35 M bear crawl spring up into a 50 M sprint
21 Thrusters, 45#
21 Box jumps, 24″
1 forward roll followed immediately by 35 M bear crawl spring up into a 50 M sprint
15 Thrusters, 45#
15 Box jumps, 24″
1 forward roll followed immediately by 35 M bear crawl spring up into a 50 M sprint
9 Thrusters, 45#
9 Box jumps, 24″

The Porch:
1 forward roll followed immediately by 35 M bear crawl spring up into a 50 M sprint
21 Thrusters, 23-35#
21 Box jumps, 20″
1 forward roll followed immediately by 35 M bear crawl spring up into a 50 M sprint
15 Thrusters, 25-35#
15 Box jumps, 20″
1 forward roll followed immediately by 35 M bear crawl spring up into a 50 M sprint
9 Thrusters, 25-35#
9 Box jumps, 20″

Pack:
1 forward roll followed immediately by 20 M bear crawl spring up into a 50 M sprint
21 Thrusters, 10-15#
21 Box jumps, 15-20″
1 forward roll followed immediately by 20 M bear crawl spring up into a 50 M sprint
15 Thrusters, 10-15#
15 Box jumps, 15-20″
1 forward roll followed immediately by 20 M bear crawl spring up into a 50 M sprint
9 Thrusters, 10-15#
9 Box jumps, 15-20″

Puppies:
1 forward roll followed immediately by 20 M bear crawl spring up into a 50 M sprint
21 Thrusters, 10-15#
21 Box jumps, 15-20″
1 forward roll followed immediately by 20 M bear crawl spring up into a 50 M sprint
15 Thrusters, 10-15#
15 Box jumps, 15-20″
1 forward roll followed immediately by 20 M bear crawl spring up into a 50 M sprint
9 Thrusters, 10-15#
9 Box jumps, 15-20″

Puppies:
1 forward roll followed immediately by 20 M bear crawl spring up into a 25 M sprint
15 Thrusters, pvc-5#
15 Box jumps, 10-15″
1 forward roll followed immediately by 20 M bear crawl spring up into a 25 M sprint
12 Thrusters, pvc-5#
12 Box jumps, 10-15″
1 forward roll followed immediately by 20 M bear crawl spring up into a 25 M sprint
9 Thrusters, pvc-5#
9 Box jumps, 10-15″

***Try to move seamlessly from the forward roll to the bear crawl to the run!

Cash out
Big Dawgs and The Porch:
25 sit ups
Max push ups in 1:00
25 sit ups

Pack and Puppies:
15 sit ups
Max push ups in 1:00
15 sit ups

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