CrossFit Kids | Forging the Future of Fitness

Sunday, January 28th

CrossFit Kids - Team Challenge

CrossFit Team challenge - Each team lines up and for 10 minutes one member at a time performs:

Big Dawgs: 3 muscle ups
Pack/Puppies: 5 pull ups or 5 jumping pull ups

Smaller groups do only 5 minutes

Big Dawgs:

Four rounds:
100 M Hill sprint
2 Maniac Muscle ups
10 Power snatches (25-30#)

*If you do not have rings do 8 pull ups and 8 dips per round.

** If you do not have a hill run 200 M

The Porch:

Four rounds:
100 M Hill sprint
3 Jumping Muscle ups
10 Power snatches (20-25#)

*If you do not have rings do 6 pull ups and 6 dips per round.

** If you do not have a hill run 200 M

Pack:

Three rounds:
75 M Hill sprint
3 Seated muscle ups
10 Power snatches (15-20#)

*If you do not have rings do 6 jumping pull ups and 6 jumping dips per round.

** If you do not have a hill run 100 M

Puppies:

Three rounds:
50 M Hill sprint
3 Seated muscle ups
10 Power snatches (PVC-10#)

*If you do not have rings do 6 jumping pull ups and 6 jumping dips per round.

** If you do not have a hill run 150 M

Buttercups:

Three rounds:
50 M Hill sprint
3 Squat muscle ups
10 Power snatches (PVC)

*If you do not have rings do 6 jumping pull ups and 6 jumping dips per round.

** If you do not have a hill run 100 M

Please see the video page for muscle up tutorial.

Posted by Jeff Martin on 01/27 at 04:45 PM
(0) Comments

Saturday, January 27th

CrossFit Kids - CrossFit Edna Valley

Play Day!

Get a group of friends together and play CrossFit Dodge Ball! From CrossFit Kids Magazine - August 2006

This months edition of CrossFit Kids Games was suggested by Ryan Atkins

www.crossfitracine.com

CrossFit Dodgeball Variant

Equipment:

Rope

2-6 differently colored soft dodgeballs

Divide the playing are into two halves with the rope. Divide the class into two teams.

Assign each of the balls a different exercise. (Red Ball = Push ups, Blue Ball Squats, Orange Ball = sit ups etc..)

Play:

In regular CrossFit Dodgeball when someone is hit by a ball they have to do a certain number of reps of an exercise and then they get to rejoin the game. This gameis played just like regular CrossFit Dodgeball except in this case, each ball carried its own unique exercise. For example, if you get hit by the blue ball you had to do a rope climb before rejoining the game. Getting hit bythe Red ball requires 15 bar dips. Be creative with the exercises, jumping air squats, burpees, box jumps, wall ball, Slam Ball, L sits and floor tuck-ups are great. If the ball is caught the thrower would have to do

DOUBLE

the reps of the normal penalty before reentering play.

Make the reps and exercises appropriate for the age and ability of the players.

Have fun.

Posted by Jeff Martin on 01/26 at 09:35 PM
(0) Comments

Friday, January 26th, 2007

CrossFit Kids- Push Press

Chipper

Big Dogs
15 Broad jumps
25 M Lunge Lunge OHS ( with 10-15# bar)
10 Toes to the bar
10 Wall Ball ( 10-14#)
10 Burpees (weighted 8-10 # DB)
20 Pullups
25 Box Jump (20-24"Box)
50MFarmers Walk (10# DB)
20 D Ball (12#)

Pack Members
10 Broad jumps
25 M Lunge Lunge OHS (with PVC)
10 Knees to elbows
10 Wall Ball (6-8#)
10 Burpees
20 Pullups Jumping or assisted
20 Box Jump (10-15"Box)
50 M Farmers Walk (5-8# DB)
20 D Ball (8#)

Puppies
8 Broad jumps
25 M Lunge Lunge OHS (with PVC)
8 Knees to elbows
8 Wall Ball (4-6#)
8 Burpees
16 Pullups Jumping or assisted
16 Box Jump (10 " Box)
50 M Farmers Walk (3-5# DB)
16 D Ball (4#)