Tuesday, March 4, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 squats => 30 seconds in the bottom of the squat => forward roll => 10 jumping jacks => Spiderman stretch => alligator crawl => pigeon stretch => 10 lateral lunges

Preteen:
3x or 5:00
10 squats => forward roll => 10 jumping jacks => alligator crawl => 10 mountain climbers => 50-meter high-knee skip => 50-meter back pedal

Elementary:
3x or 5:00
10 squats => forward roll => 10 jumping jacks => alligator crawl => 10 mountain climbers => 50-meter high-knee skip

Preschool:
3x or 5:00
5 jumping jacks => bear crawl => forward roll => 5-meter bunny hop => 5-meter giant steps => 3 broad jumps

WOD –
Varsity:
Diane
21-15-9
Deadlifts, 225#/155#
Handstand push-ups

Junior Varsity:
Diane
21-15-9
Deadlifts, 115#/75#
Handstand push-ups

Novice:
Diane
15-12-9
Deadlifts, 75#/55#
Handstand push-ups

Preteen:
Diane
12-9-6
Deadlifts, 12kg-24kg kettlebell
15-12-9
Push-ups

Elementary:
Diane
21-15-9
Deadlift, unloaded-4kg kettlebell
12-9-6
Push-ups

Preschool:
3:00 AMRAP
3 angry gorilla deadlifts, unloaded => plank walk
3 push up the sky presses, unloaded => 5-meter skip

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
100-meter sprint
Precision jump, varying distances, varying target heights

Preteen:
5:00-10:00
Precision jump practice

Elementary:
5:00-10:00
Precision jump practice

Preschool:
3:00-5:00
Ball toss for accuracy

Leave a Reply

*

captcha

Please enter the CAPTCHA text