Wednesday, January 8, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => 10 one-legged side-to-side hops over PVC, each leg => 10 overhead walking lunges w/PVC => 200-meter run

Preteen:
3x or 5:00
10 PVC pass-throughs => 10 one-legged side-to-side hops over PVC, each leg => 10 overhead walking lunges w/PVC => 100-meter run

Elementary:
3x or 5:00
10 squats => 10 one-legged side-to-side hops, each leg => 10 walking lunges => forward roll => 100-meter run

Preschool:
3x or 5:00
3 super-slow squats => 3 bunny hops => 3 logrolls => 15-meter skip => 15-meter giant steps

WOD –
Varsity:
Ladder:
Minute one: 1 hang power snatch, 95#/65#; 2 jump-over-the-bar burpees
Minute two: 2 hang power snatches; 4 jump-over-the-bar burpees
Minute three: 3 hang power snatches; 6 jump-over-the-bar burpees
etc. until failure to complete reps in the minute

Junior Varsity:
Ladder:
Minute one: 1 hang power snatch, 55#/45#; 2 jump-over-the-bar burpees
Minute two: 2 hang power snatches; 4 jump-over-the-bar burpees
Minute three: 3 hang power snatches; 6 jump-over-the-bar burpees
etc. until failure to complete reps in the minute

Novice:
Ladder:
Minute one: 1 hang power snatch, 35#/25#; 2 jump-over-the-bar burpees
Minute two: 2 hang power snatches; 4 jump-over-the-bar burpees
Minute three: 3 hang power snatches; 6 jump-over-the-bar burpees
etc. until failure to complete reps in the minute

Preteen:
Ladder:
Minute one: 1 hang power snatch, PVC-35#; 2 jump-over-the-bar burpees
Minute two: 2 hang power snatches; 4 jump-over-the-bar burpees
Minute three: 3 hang power snatches; 6 jump-over-the-bar burpees
etc. until failure to complete reps in the minute

Elementary:
8:00 AMRAP
4 power cleans, unloaded-10#
6 burpees

Preschool:
5:00 AMRAP
Bear crawl => 3 dip-shrug-drop-stands, unloaded
Army crawl => 3 burpees
Crab walk => 3 dip-shrug-drop-stands, unloaded
Duck walk => 3 burpees

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Underhand backward medicine ball toss for distance, 14#/10#/8#

Preteen:
3x
Underhand backward medicine ball toss for distance, 8#/6#

Elementary:
3x
Underhand backward medicine ball toss for distance, dodgeball-6#

Preschool:
Underhand backward ball toss, dodgeball

Leave a Reply

*

captcha

Please enter the CAPTCHA text