Wednesday, June 18, 2014

CrossFit Kids
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CrossFit Kids Toro Grande

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => 10 mountain climbers => 5 perfect squats => 30 seconds in the bottom of the squat => monkey bar pass => 100-meter run

Preteen:
3x or 5:00
10 jumping jacks => 10 mountain climbers => 5 perfect squats => 10-15 seconds in the bottom of the squat => monkey bar pass => 100-meter run

Elementary:
3x or 5:00
10 jumping jacks => 10 mountain climbers => 5 super-slow squats => 5-10 seconds in the bottom of the squat => 4 monkey hangs => 50-meter run

Preschool:
3x or 5:00
5 jumping jacks => inchworm => 5 angry gorillas => forward roll => 3 jump and spins => 10-meter skip

WOD –
Varsity:
3 x 5:00 AMRAPs, rest 2:00
6 pull-ups (please wrap thumbs)
8 burpees
10 squats

Junior Varsity:
3 x 5:00 AMRAPs, rest 2:00
6 pull-ups (please wrap thumbs)
8 burpees
10 squats

Novice:
3 x 5:00 AMRAPs, rest 2:00
6 pull-ups (please wrap thumbs)
8 burpees
10 squats

Preteen:
8:00 AMRAP
6 pull-ups (progressions or assisted okay)
6 burpees
6 squats

Elementary:
8:00 AMRAP
6 pull-ups (progressions or assisted okay)
6 burpees
6 squats

Preschool:
4:00 AMRAP
4 monkey hangs => 5-meter bear crawl
4 burpees => 5-meter bunny hops
4 super-slow squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 toes-to-bar
10 Turkish get-ups, 5#-40# dumbbell

Mobility

Preteen:
5:00-10:00
Double-under practice

Elementary:
5:00-10:00
Musical medicine balls

Preschool:
3:00-5:00
Musical medicine balls

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