CrossFit Kids

Friday, May 16 2008

CrossFit Kids - Good Pushups

Little Diane

Big Dawgs
21-15-9
Deadlift 55-65#
Handstand Push ups

Porch
21-15-9
Deadlift 35-45#
Handstand Push ups - or barrier progressions

Pack
21-15-9
Kettlebell Deadlifts 12kg
Handstand Push ups - or bridged progressions from box/toes or knees

Puppies:
12-9-6
Kettlebell Deadlifts 4-8kg
Handstand Pushups or progression from box/knees

Posted by mikki martin on 05/15 at 07:38 PM
(0) Comments

Thursday, May 15th 2008

CrossFit Kids - Jump!

"Connor"

How many rounds can you complete in 20 minutes of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
= 1

Big Dawgs:
Use 35-45#

The Porch:
Use 25-35#

Pack:
Use 15# for fifteen minutes

Puppies:
Use 10# for ten minutes

Buttercups:
Use PVC or a broomstick for ten minutes

Posted by Jeff Martin on 05/14 at 06:23 PM
(1) Comments

Wednesday, May 14th 2008

CrossFit Kids - Push ups

Big Dawgs:
40 Handstand Push ups

The Porch:
30 Handstand Push ups

Pack:
15 Handstand Push ups (If you cannot do HSPU sub 25 Barrier Assisted Handstand Push ups or 30 Bridged Handstand Push ups on feet)

Puppies:
15 Bridged Handstand Push ups on feet

Buttercups:
15 Bridged Handstand Push ups on knees

Posted by Jeff Martin on 05/13 at 06:10 PM
(6) Comments

Tuesday, May 13th 2008

CrossFit Kids - Skill Day

CrossFit Kids - Corona

Today some basic ring practice spend some time doing inverted hangs and fall throughs.
video

Posted by Jeff Martin on 05/12 at 07:37 PM
(3) Comments

Monday, May 12th 2008

CrossFit Kids - Rowing

'Chipper'

Big Dawgs:

2 Rounds of:
10 Standing Long Jumps
50' Walking Lunges
21 Kettlebell swings (20-30#)
21 pull ups
21 burpees
21 slam ball (12# ball)

The Porch:

2 Rounds of:
10 Standing Long Jumps
50' Walking Lunges
21 Kettlebell swings (15-20#)
21 pull ups
21 burpees
21 slam ball (12# ball)

Pack:

2 Rounds of:
10 Standing Long Jumps
50' Walking Lunges
15 Kettlebell swings (10-12#)
15 pull ups
15 burpees
15 slam ball (5-8# ball)

Puppies:

2 Rounds of:
10 Standing Long Jumps
25' Walking Lunges
10 Kettlebell swings (8-10#)
10 pull ups
10 burpees
10 slam ball (5# ball)

Subs:
Kettlebell Swings - Dumbbell swings
Pull ups - Jumping, Assisted, or Beginner Pull ups
Slam Ball - Knees to Elbows

Posted by Jeff Martin on 05/11 at 08:52 PM
(8) Comments

Sunday, May 11th 2008

CrossFit Kids - Thrusters

Big Dawgs:
15-12-9

Handstand Push ups
Ring Dips
Push ups

The Porch:
15-12-9

Barrier assisted handstand push ups
Bar Dips
Push ups

Pack:
12-9-6

Bridged handstand push ups on feet
Bar Dips
Push ups

Puppies:
12-9-6

Bridged handstand push ups on knees
Bench Dips
Box Push ups

Today post your times as well as your thoughts on the following:
"Why do thrusters make you so tired?"

Posted by Jeff Martin on 05/10 at 06:51 PM
(1) Comments

Saturday, May 10th 2008

CrossFit Kids -Gaining Strength for the Pullup
see articles in
CrossFit Kids Magazine Issue 29 April 15 2008
CrossFit Kids Magazine Issue 30 May 15 2008 coming soon

Big Dawgs
100 Pull ups for time

Pack
75 Pull ups for time

Puppies
50 Pull ups for time

Buttercups
25 Pull ups for time

Post time and pullup type, kipping, assisted, ring rows or seated progressions.
*Beginners should not do high repetitions of jumping pullups- choose seated pullups or ring rows

Posted by mikki martin on 05/09 at 08:10 PM
(6) Comments