Wednesday, December 18, 2013

CrossFit Kids

CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 lateral lunges => 10 lunge steps => 10 squats => 5 push-ups => 3 strict pull-ups => 100-meter run

Elementary:
3x or 5:00
10 lateral lunges => 10 lunge steps => 10 squats => 5 push-ups => 4 monkey hangs => 50-meter run

Preschool:
3x or 5:00
4 lateral lunges => 4 lunge steps => 3 squats => forward roll => logroll => bear crawl => bunny hop => 5 jumping jacks

WOD –
Varsity:
1000-meter row
50 thrusters, 45#
8 muscle-ups
10:00 cap

Junior Varsity:
1000-meter row
50 thrusters, 35#
8 muscle-ups
10:00 cap

Novice:
750-meter row
50 thrusters, 25#
8 muscle-ups
10:00 cap

Elementary:
3 rounds
100-meter row
10 thrusters, unloaded-10#
5 pull-ups (progressions or assisted okay)

Preschool:
3 rounds
3 squats => crab walk
3 thrusters, unloaded => 2 broad jumps
3 push-ups => obstacle course zigzag

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00-10:00
Pistol squat practice
Mobility

Elementary:
5:00-10:00
Pistol squat practice

Preschool:
5:00
Wall walk-ups

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