Wednesday, July 6th 2011

CrossFit Kids – Community

CrossFit Kids action

CrossFit Kids – 817

Buy in (Demo)
Big Dawgs and The Porch:
3 x
35 M Prowler push => Balance Beam walk/crawl => 10 Basic dot drills

Pack and Puppies:
3 x
25 M Prowler push => Balance Beam walk/crawl => 10 Basic dot drills

* we have found we can push small tires as a sub for the prowler

This is a WOD we would use at CFK HQ in our CFK Advanced /Teens Class, either kids with long exposure to CF ( at CFK HQ we have kids who have been CrossFitting 7 years, 3-4 times a week ) or with older kids or teens who have had a year or more exposure to CrossFit, and consistently show technical mastery of the movements in class and with intensity. We call these workouts CrossFit Kids Varsity WOD’s. Our strongest kids finish this in under 10:00.

WOD (Demo)

“Jordan”

Big Dawgs:
Three rounds of:
200 yard Shuttle sprint, 50 yards there and back twice
100 Double unders
50 Squats

The Porch:
Three rounds of:
200 yard Shuttle sprint, 50 yards there and back twice
50 Double unders
50 Squats

Pack:
Three rounds of:
100 yard Shuttle sprint, 25 yards there and back twice
35 Double unders or 75 single unders
35 Squats

Puppies:
Three rounds of:
100 yard Shuttle sprint, 25 yards there and back twice
20 Double unders or 35 single unders
20 Squats

Cash out
Big Dawgs and The Porch:
3 x
Max L hang
3 Bear crawl L patterns
3 Forward rolls

Pack and Puppies:
3 x
Max L hang
3 Bear crawl L patterns
3 Forward rolls

Everyone:
Study or read for 15 minutes directly after the workout

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