CrossFit Kids | Forging the Future of Fitness

Friday, December 8th, 2006

CrossFit Kids - Connor M.

Super Monkey Ball 2

Big Dawgs

2 Rounds
200 M Sprint
25 Wall Ball (10#)
1 Pass Through Monkey Bars or 10 Pull ups
25 D-Ball Slams (10-12#)
1 Pass Through Monkey Bars or 10 Pull ups
25 Deadlifts (35#)

Pack

2 Rounds
200 M Sprint
15 Wall Ball (8#)
1 Pass Through Monkey Bars or 10 Jumping Pull ups
15 D-Ball Slams (8#)
1 Pass Through Monkey Bars or 10 Jumping Pull ups
15 Deadlifts (15-20#)

Puppies

2 Rounds
100 M Sprint
10 Wall Ball (4-6#)
1 Pass Through Monkey Bars or 10 Jumping Pull ups
15 D-Ball Slams (4-6#)
1 Pass Through Monkey Bars or 10 Jumping Pull ups
15 Deadlifts (5-10#)

Posted by Jeff Martin on 12/07 ..... Total Comments - (0) . Comment here. •

Thursday, December 7th

CrossFit Kids - Overhead

Big Dawgs
3 Rounds of:
30 Squats
10 Kettlebell Deadlifts (30-35#)
3 Maniac Muscle Ups

Porch:
3 Rounds of:
30 Squats
10 Kettlebell Deadlifts (20-25#)
1 Maniac Muscle Ups

Pack:
3 Rounds of:
20 Squats
10 Elevated Kettlebell Deadlifts (15-20#)
3 Jumping Muscle Ups

Puppies:
3 Rounds of:
15 Squats
10 Elevated Kettlebell Deadlifts (10#)
3 Squat Muscle Ups

If you do not have kettlebells use a single dumbbell. The video page does have vids of maniac muscle ups and the muscle up tutorial has jumping and squat muscle ups.

CrossFit Kids November Issue Description

Posted by Jeff Martin on 12/06 ..... Total Comments - (0) . Comment here. •

Wednesday, December 5th

CrossFit Kids - Piggy Back

Funky Fran

Big Dawgs:
21-15-9
Heaving Snatch Balance X 20-25#
Pull ups

The Porch:
15-12-9
Heaving Snatch Balance X 20-25#
Pull ups

Pack:
21-15-9
Heaving Snatch Balance X 10-15#
Pull ups

Puppies:
21-15-9
Heaving Snatch Balance X PXC pipe
Beginner Pull ups

Buttercups:
15-12-9
Heaving Snatch Balance X PXC pipe
Beginner Pull ups

Most recent comments

Thank you very much.

The heaving snatch balance is a skill transfer exercise for the snatch. Start with the bar on the back of your shoulders and hold it in a snatch grip (wide. Bend your legs and drive the bar up. (keep the body straight as you drive the bar up) As the bar begins upward, squat down under the bar and “catch” it in a full squat, with the bar overhead. Stand up with the bar overhead. Lower the bar behind your head and repeat.

Posted by Jeff Martin on 12/06 at 06:24 PM

Thanks Jeff, Actually I have the same question as "Nelson's dad", what's a heaving snatch balance.
On a separate note I just want to let everyone involved know what a great program you've put together with CrossFit Kids. I really appreciate all the hard work everyone puts into it. My daughter really looks forward to her WOD.

Posted by Britt Pickett on 12/06 at 04:12 PM

Mikki, Thanks for the explanation of the flying squirrel. One more Question, what's a heaving snatch balance? Nelson's Dad

Posted by Kevin Mitchell on 12/06 at 03:37 PM

Posted by Jeff Martin on 12/05 ..... Total Comments - (5) . Read/Comment here. •

Tuesday, December 5th, 2006

CrossFit Kids - 21 of something

Big Dawgs

2 rounds of the following:
21 Flying Squirrels
21 Tuck Jumps
21 Pull ups
21 Thrusters X 30#'s
21 Medicine Ball Cleans (10# ball)

The Porch

2 rounds of the following:
15 Flying Squirrels
15 Tuck Jumps
15 Pull ups
15 Thrusters X 30#'s
15 Medicine Ball Cleans (10# ball)

Pack

2 rounds of the following:
15 Flying Squirrels
15 Tuck Jumps
15 Pull ups (jumping or assisted when necessary
15 Thrusters X 15#'s
15 Medicine Ball Cleans (6# ball)

Puppies

2 rounds of the following:
15 Flying Squirrels
15 Tuck Jumps
15 Assisted Pull ups
15 Thrusters X 5-10#'s
15 Medicine Ball Cleans (4# ball)

Most recent comments

Flying Squirrel- Begin with hands and feet on the ground in the same square foot (knees bent, butt down) from that position jump explosively out to an x position, you will land in what looks like a push up with arms and legs wide, then explosively push jump yourself back to the beginning position.

Posted by Mikki on 12/06 at 11:43 AM

What the heck is a flying squirrel? Is it like a Star jump? I looked around and didn't see anything that looked like a flying squirrel. Thanks Nelson's Dad

Posted by on 12/05 at 04:41 PM

Posted by Jeff Martin on 12/04 ..... Total Comments - (2) . Read/Comment here. •

Monday, December 4th

CrossFit Kids - Soccer season tourney play ended today

Keegan at Man. U. stadium

Big Dawgs:
Overhead Squat (Find your limit with PERFECT form)
5-5-5-5-5

Porch:
Overhead Squat 15-25##
5-5-5-5-5

Pack:
Overhead Squat 10-15#
5-5-5-5-5

Pupies and Buttercups:
Push Press PVC-10#
5-5-5-5-5

This is an opportunity to work on your form. Here is a good description from JMU Strength.

Starting Position:

Grip the bar wide enough so when it is pressed out it is positioned ~8 inches above your head.
Keep your chest up and inflated, arch your back tightly, and position your feet in a squat stance.

Procedure:

Slowly descend by pushing your hips back and flexing at the hip and knee joints.
Go down until the back of your thighs (hamstrings) are parallel to the ground.
Drive out of the bottom position by extending your knees and hips.

Key Points:

This exercise should be done with a light-moderate weight.
Keep your heels in contact with the ground and your head up (don't look down) at all times.
Do not rush this exercise, use a broom stick or empty bar to start.

When you are finished practice handstands, forward rolls and Frog Stands.

Posted by Jeff Martin on 12/03 ..... Total Comments - (0) . Comment here. •

Sunday, December 3rd

CrossFit Kids - CrossFit "Football"

Big Dawgs:
For time:
65 Pull-ups
65 Push-ups
65 Sit-ups
65 Squats

Pack:
For time:
40 Pull-ups or assisted
40 Push-ups
40 Sit-ups
40 Squats

Puppies:
For time:
25 Pull-ups or assisted
25 Push-ups
25 Sit-ups
25 Squats