Wednesday, August 1st 2012

CrossFit Kids - Africa Project

CrossFit Kids action

Buy In –
Varsity, Junior Varsity and Novice:
5:00
Bear crawl => 10-meter sprint => 10-meter back pedal => 50-meter run => 50-meter side shuffle => monkey bar pass

Pack and Puppies:
5:00
Bear crawl => 10-meter sprint => 10-meter back pedal => 25-meter run => 25-meter side shuffle => 3 monkey hangs

WOD –
Varsity:
20-minute AMRAP
5 strict pull-ups
10 hang power snatch, 95#/65#
20 squats

Junior Varsity:
20-minute AMRAP
5 chest-to-bar pull-ups
10 hang power snatch, 55#/45#
20 squats

Novice:
15-minute AMRAP
5 pull-ups
10 hang power snatch, 35#/25#
20 squats

Elementary:
8-minute AMRAP
4 pull-ups (progressions and assisted okay)
8 hang power clean, PVC-15#
12 squats

Preschool:
5-minute AMRAP
3 pull-ups (progressions and assisted okay)
4 hang power cleans, unloaded - PVC
5 squats

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Headstand-to-rollout practice

Elementary and Preschool:
5:00
Forward roll practice
Posted by Jeff Martin on 07/31

Tuesday, July 31st 2012

CrossFit Kids


CrossFit Kids action

CrossFit LA Kids

"CrossFit Kids' Culture" with Jeff and Mikki Lee Martin, free CrossFit Journal video (wmv) (mov) (HD mov)

"How We Teach"
By Jeff Martin



Skill Day Homework:
Name two viable subs for rope climbs in a CrossFit Kids class?

Define "Mitigate"

(3+4i)+(-7+3i) =

Research
From the article, define "cue"?
Posted by Jeff Martin on 07/30

Monday, July 30th 2012


CrossFit Kids

CrossFit Kids action

CrossFit Devotion Kids

Buy In –
Varsity, Junior Varsity and Novice:
5:00
3 cartwheels => precision jump => 5 strict pull-ups => 10 one-legged side-to-side hops => 100-meter run
Pack and Puppies:
Cartwheel => precision jump => 4 monkey hangs => 10 side-to-side hops => 75-meter run

WOD –
Varsity:
12-minute AMRAP
60-meter shuttle run (10-meters there and back)
24 double-unders
8 overheard squats, 95#/65#

Junior Varsity:
12-minute AMRAP
60-meter shuttle run (10-meters there and back)
24 double-unders
8 overheard squats, 55#/45#

Novice:
12-minute AMRAP
60-meter shuttle run (10-meters there and back)
24 double-unders
8 overheard squats, 45#/35#

Pack:
10-minute AMRAP
40-meter shuttle run (10-meters there and back)
18 double-unders or 24 single-unders
8 overheard squats, PVC-15#

Puppies:
8-minute AMRAP
20-meter shuttle run (10-meters there and back)
12 double-unders or 15 single-unders
8 overheard squats, PVC

Cash Out –
Varsity, Junior Varsity and Novice:
3x-5x
Practice handstand walk to wall, perform handstand push-up (with spotter)

Pack and Puppies:
3 x
Handstand practice (with spotter)
Posted by Jeff Martin on 07/29

Sunday, July 29th 2012


CrossFit Kids


CrossFit Kids action

Infant Swim Resource

Buy In –
Varsity, Junior Varsity and Novice:
3 x or 5:00
3 forward rolls => bear crawl => 50-meter run =>50-meter sprint => basic dot drill x 10
Pack and Puppies:
3 x or 5:00
1 forward rolls => bear crawl => 25-meter run =>25-meter sprint => basic dot drill x 10

WOD –
Varsity:
3 rounds
10 dumbbell press, 35#/25# dbs
50-meter farmers walk
10 jump-over burpees, 12” hurdle

Junior Varsity:
3 rounds
10 dumbbell press, 25#/20# dbs
50-meter farmers walk
10 jump-over burpees, 12” hurdle

Novice:
3 rounds
10 dumbbell press, 20#/15# dbs
50-meter farmers walk
10 jump-over burpees, 12” hurdle

Pack:
3 rounds
10 dumbbell press, 8#-15# dbs
35-meter farmers walk
10 jump-over burpees, 6” hurdle

Puppies:
3 rounds
8 dumbbell press, 1#-5# dbs
25-meter farmers walk
8 jump-over burpees, line on the ground

Cash Out –
Varsity, Junior Varsity and Novice:
3 x
10 T-plank holds
25 sit-ups

Pack and Puppies:
2 x
8 T-plank holds
15 sit-ups
Posted by Jeff Martin on 07/28

Saturday, July 28th 2012

CrossFit Kids

CrossFit Kids action

Crossfit Monrovia Kids

Buy In –
Varsity, Junior Varsity and Novice:
25 sit-ups
20 toes-to-bar
15 knees-to-elbow

Pack and Puppies:
15 sit-ups
10 toes-to-bar
5 knees-to-elbow

WOD –
Varsity:
20-minute AMRAP
250-meter row or 200-meter run
15 wall ball shots, 20#/14#, 10’/9’ target
10 pull-ups

Junior Varsity:
20-minute AMRAP
250-meter row or 200-meter run
15 wall ball shots, 14#/10#, 8’ target
10 pull-ups

Novice:
20-minute AMRAP
250-meter row or 200-meter run
15 wall ball shots, 10#/8#, 8’ target
10 pull-ups

Pack:
15-minute AMRAP
150-meter run
12 wall ball shots, 6#-8#, 6’-7’ target
10 pull-ups (progressions and assisted okay)

Puppies:
10-12-minute AMRAP
100-meter run
8 wall ball shots, 4#-6#, 5’-6’ target
6 pull-ups (progressions and assisted okay)

Cash Out –
Everyone:
3 x
Standing broad jump for distance
Posted by Jeff Martin on 07/27

Friday, July 27th 2012

CrossFit Kids Teens

CrossFit Kids action


Our increasingly not-so-little kids
A large share of U.S. kids — especially the heftiest — are on their way to life-threatening chronic disease
By Janet Raloff

Skill Day Homework:
If this youngster was in your CrossFit Preschool class what cue would you give him, if any?

Define "Rhetoric"

The number which when added to 11 times itself gives 276. The number is?

Research
What is the percentage increase over the past ten years of children with pre diabetes?
Posted by Jeff Martin on 07/26

Thursday, July 26th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Delaware Valley Kids

Buy In –
Varsity, Junior Varsity and Novice:
3 x 5:00
3 cartwheels => balance beam => 50-meter run => 50-meter back pedal => 3 forward rolls => balance beam => vault

Pack and Puppies:
Cartwheel => balance beam => 50-meter run => 50-meter back pedal => forward roll => balance beam => vault

WOD –
Varsity:
21-15-9
Overhead squats, 95#/65#
Ring push-ups

Junior Varsity:
21-15-9
Overhead squats, 55#/45#
Ring push-ups

Novice:
21-15-9
Overhead squats, 45#/35#
Ring push-ups or hand-release push-ups

Pack:
21-15-9
Front squats, 15#-25#
Hand-release push-ups

Puppies:
15-12-9
Front squats, PVC-15#
Hand-release push-ups

Cash Out –
Varsity:
6:00 EMOM
Muscle-ups

Junior Varsity and Novice:
5:00
Muscle-up practice

Pack and Puppies:
5:00
Muscle-up practice
Posted by Jeff Martin on 07/25

 

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