Wednesday, January 15, 2014

CrossFit Kids

CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => handstand walk or bear crawl => 2 forward rolls => 10 one-legged side-to-side hops, each leg => speed ladder => 10-meter run => 10-meter sprint => 10-meter back pedal => 10-meter sprint => 20-meter side shuffle

Preteen:
3x or 5:00
10 jumping jacks => handstand walk or bear crawl => 2 forward rolls => 10 one-legged side-to-side hops, each leg => speed ladder => 10-meter run => 10-meter sprint => 10-meter back pedal => 10-meter sprint => 20-meter side shuffle

Elementary:
3x or 5:00
10 jumping jacks => bear crawl => 2 forward rolls => 10 one-legged side-to-side hops, each leg => speed ladder => 20-meter run => 20-meter sprint => 40-meter side shuffle

Preschool:
3x or 5:00
5 jumping jacks => bear crawl => forward roll => 5 one-legged side-to-side hops, each leg => speed ladder => 10-meter run => 10-meter side shuffle

WOD –
Varsity:
2 rounds
96 double-unders
48 squats
12 shoulder presses, 95#/65#
400-meter run

Junior Varsity:
2 rounds
96 double-unders
48 squats
12 shoulder presses, 55#/45#
400-meter run

Novice:
2 rounds
80 double-unders
40 squats
8 shoulder presses, 35#/25#
400-meter run

Preteen:
2 rounds
40 double-unders or 60 single-unders
20 squats
5 shoulder presses, PVC-35#
400-meter run

Elementary:
2 rounds
20 double-unders or single-unders
15 squats
10 shoulder presses, unloaded-10#
200-meter run

Preschool:
5-meter bunny hop => 3 super-slow squats
5-meter giant jumps => 3 push-up-the-sky presses, unloaded
Up-and-over-the boxes => bar hang

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00-15:00
Pick a gymnastics movement and practice
Mobilize shoulders and hips and hamstrings

Preteen:
10:00
Practice the gymnastics hollow

Elementary:
5:00-10:00
Practice a gymnastics hollow on a bar and on the ground

Preschool:
5:00
Bar hangs and pull-up practice

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