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.
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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
Buttercups:
For time:
15 Pull-ups or assisted
15 Push-ups
15 Sit-ups
15 Squats
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Saturday, December 2nd
CrossFit Kids - The Long Run
The goal today is to run continuously, so take a pace that you can maintain for the long term.
Big Dawgs:
Run 2500 M
Pack:
Run 1500 M
Puppies:
Run 400-600 M
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