Tuesday, September 21st 2010

Crossfit Kids – Box Jumps

CrossFit Kids action

CrossFit Kids – Flagstaff

Buy in Demo

Buy in
Big Dawgs and The Porch:
3 x
35 M Prowler push => Balance Beam walk/crawl => 10 Basic dot drills

Pack and Puppies:
3 x
25 M Prowler push => Balance Beam walk/crawl => 10 Basic dot drills

CrossFit Kids Varsity WOD
This is a WOD we would use at CFK HQ in our CFK Advanced /Teens Class, either kids with long exposure to CF ( at CFK HQ we have kids who have been CrossFitting 7 years, 3-4 times a week ) Or with older kids or teens who have had a year or more exposure to CrossFit, and consistently show technical mastery of the movements in class and with intensity. We call these workouts CrossFit Kids Varsity WOD’s. Our strongest boys would use 225 pounds and jump to 36″ for the WOD and girls would use 155 pounds and jump to 24″.

WOD Demo

Big Dawgs:
12-9-6-3
Deadlift, 45-55#
Burpees
Box jumps, 24″

The Porch:
12-9-6-3
Deadlift, 25-35#
Burpees
Box jumps, 20-24″

Pack:
12-9-6-3
Deadlift, 10-15#
Burpees
Box jumps, 15-20″

Puppies:
12-9-6-3
Deadlift, 3-8#
Burpees
Box jumps, 12-15″

Cash out
Big Dawgs and the Porch:
30 seconds total Plank hold
30 seconds total L sit
30 seconds total Plank hold

Pack and Puppies:
20 seconds total Plank hold
15 seconds total L sit
20 seconds total Plank hold

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