Wednesday, April 30, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
5 perfect squats => 10 jumping jacks => 3 broad jumps => basic dot drill x 10 => 3 cartwheels => 50-meter high-knee skip => 50-meter back pedal

Preteen:
3x or 5:00
5 perfect squats => 10 jumping jacks => 3 broad jumps => basic dot drill x 10 => 3 cartwheels => 50-meter high-knee skip => 50-meter back pedal
Elementary:
3x or 5:00
5 super-slow squats => 10 jumping jacks => 2 broad jumps => basic dot drill x 10 => cartwheel => 25-meter high-knee skip => 25-meter back pedal

Preschool:
3:00-5:00
Run => skip => hop

WOD –
Varsity:
2 x 6:00 AMRAPs, rest 2:00 in between
10 wall ball shots, 20#/14#, 10’/9’ target
10 box jump overs, 24”/20”
10 ring dips

Junior Varsity:
2 x 6:00 AMRAPs, rest 2:00 in between
10 wall ball shots, 14#/10#, 10’/9’ target
10 box jump overs, 24”/20”
10 ring dips

Novice:
2 x 5:00 AMRAPs, rest 2:00 in between
8 wall ball shots, 10#/8#, 9’ target
8 box jump overs, 20”
8 bar dips

Preteen:
8:00 AMRAP
10 wall ball shots, 6#-10#, 8’-9’ target
10 box jump overs, 16”-20”
10 push-ups

Elementary:
8:00 AMRAP
8 wall ball shots, dodgeball-6#, 6’-8’ target
8 box jump overs, 12”-24”
8 push-ups

Preschool:
4:00 AMRAP
On trainer’s count:
5 push-up-the-sky presses, unloaded
5 push-ups
5 super-slow squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Gymnastics skills:
Pull-up tekkers—superman-to-hollow rock on the bar
Handstand holds

Mobility

Preteen:
5:00
Gymnastics skills:
Pull-up tekkers—superman-to-hollow rock on the bar
Handstand holds

Elementary:
5:00-10:00
Dodgeball

Preschool:
3:00-5:00
Dodgeball shuttle runs

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