Wednesday, April 30th 2008

CrossFit Kids – Plank holds

CrossFit Kids action

Big Dawgs:
3 Rounds

Run 400 M
35 Push ups

The Porch:
3 Rounds

Run 400 M
25 Push ups

Pack:
3 Rounds

Run 200 M
25 Push ups

Puppies:
3 rounds

Run 100 M
15 Push ups

Buttercups:
3 rounds

Run 50 M
15 Push ups

Rest 5:00

Pack => Big Dawgs
50 squats for time

Buttercups => Puppies
25 squats for time

It is critical that range of motion be preserved. For the squat, hips must be below the top of the knee at the bottom of the squat and fully extended at the top. For the push up the chest must touch the ground in the bottom position. In the top position the elbows must be fully extended and the shoulders activated, or pushing against the load. Range of motion can be compared to the length of a run. If you are racing someone 200 m and they only run 190 m they didn’t run the same race that you did, and their time would not count. Range of motion is critical, not only to ensure proper movement but to compare work and times as well.

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