Wednesday, January 1, 2014

CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => 10 squats => 10 mountain climbers => 5 push-ups => 10 one-legged side-to-side hops, each leg => speed ladder => 3 broad jumps => 100-meter run

Preteen:
3x or 5:00
10 jumping jacks => 10 squats => 10 mountain climbers => 5 push-ups => 10 one-legged side-to-side hops, each leg => speed ladder => 3 broad jumps => 100-meter run

Elementary:
3x or 5:00
10 jumping jacks => 5 super-slow squats => 10 mountain climbers => 5 push-ups => 10 one-legged side-to-side hops, each leg => speed ladder => 3 broad jumps => 50-meter run

Preschool:
3x or 5:00
5 jumping jacks => 3 super-slow squats => 5 mountain climbers => 5 one-legged side-to-side hops, each leg => 5-meter bunny hop => broad jump => 25-meter run

WOD –
Varsity:
5 rounds
500-meter row
12 hang power cleans, 95#/65#
12 push presses, 95#/65#

Junior Varsity:
5 rounds
500-meter row
12 hang power cleans, 55#/45#
12 push presses, 55#/45#

Novice:
5 rounds
350-meter row
10 hang power cleans, 35#/25#
10 push presses, 35#/25#

Preteen:
5 rounds
300-meter row
10 hang power cleans, PVC-35#
10 push presses, PVC-35#

Elementary:
5 rounds
100-meter row
8 hang power cleans, unloaded-10#
8 push presses, unloaded-10#

Preschool:
3 rounds
3-meter bear crawl around obstacles => 3 dip-shrug-drop-stand
3-meter angry gorilla walk around obstacles => 3 push-up-the-sky presses, unloaded
3-meter crab walk around obstacles => forward roll => 5 jump and touch the sky

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Lever practice

Preteen:
5:00-10:00
Ring practice: jump to support, ring dips, skin-the-cats, etc

Elementary:
5:00-10:00
Ring play

Preschool:
5:00
Ring play

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