Wednesday, January 1, 2014

CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => 10 squats => 10 mountain climbers => 5 push-ups => 10 one-legged side-to-side hops, each leg => speed ladder => 3 broad jumps => 100-meter run

Preteen:
3x or 5:00
10 jumping jacks => 10 squats => 10 mountain climbers => 5 push-ups => 10 one-legged side-to-side hops, each leg => speed ladder => 3 broad jumps => 100-meter run

Elementary:
3x or 5:00
10 jumping jacks => 5 super-slow squats => 10 mountain climbers => 5 push-ups => 10 one-legged side-to-side hops, each leg => speed ladder => 3 broad jumps => 50-meter run

Preschool:
3x or 5:00
5 jumping jacks => 3 super-slow squats => 5 mountain climbers => 5 one-legged side-to-side hops, each leg => 5-meter bunny hop => broad jump => 25-meter run

WOD –
Varsity:
5 rounds
500-meter row
12 hang power cleans, 95#/65#
12 push presses, 95#/65#

Junior Varsity:
5 rounds
500-meter row
12 hang power cleans, 55#/45#
12 push presses, 55#/45#

Novice:
5 rounds
350-meter row
10 hang power cleans, 35#/25#
10 push presses, 35#/25#

Preteen:
5 rounds
300-meter row
10 hang power cleans, PVC-35#
10 push presses, PVC-35#

Elementary:
5 rounds
100-meter row
8 hang power cleans, unloaded-10#
8 push presses, unloaded-10#

Preschool:
3 rounds
3-meter bear crawl around obstacles => 3 dip-shrug-drop-stand
3-meter angry gorilla walk around obstacles => 3 push-up-the-sky presses, unloaded
3-meter crab walk around obstacles => forward roll => 5 jump and touch the sky

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Lever practice

Preteen:
5:00-10:00
Ring practice: jump to support, ring dips, skin-the-cats, etc

Elementary:
5:00-10:00
Ring play

Preschool:
5:00
Ring play
Posted by Jeff Martin on 12/31

Tuesday, December 31, 2013

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => forward roll => monkey bar pass => cartwheel => balance beam traverse => basic dot drill x 10 => 50-meter high-knee skip => 50-meter carioca

Elementary:
3x or 5:00
Bear crawl => forward roll => monkey bar pass => cartwheel => balance beam traverse => basic dot drill x 10 => 25-meter high-knee skip => 25-meter carioca

Preschool:
3x or 5:00
Bear crawl => forward roll => duck walk => forward roll => army crawl => balance beam traverse => basic dot drill x 10 => 15-meter skip => 15-meter run

WOD –
Varsity:
20:00 AMRAP
7 box jumps, 30”/24”
9 burpees
11 pull-ups

Junior Varsity:
18:00 AMRAP
7 box jumps, 30”/24”
9 burpees
11 pull-ups

Novice:
15:00 AMRAP
5 box jumps, 24”
7 burpees
9 pull-ups

Elementary:
10:00 AMRAP
5 box jumps, 12”-24”
6 burpees
7 pull-ups (progressions or assisted okay)

Preschool:
5:00 AMRAP
3 box jumps, 6”-12”
5-meter bunny hop => 5-10-second plank hold
4 monkey hangs
5-meter bunny hop => 1 wall walk-up

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2x
1:00 L-sit
1:00 plank hold

Shoulder and hip mobility

Elementary:
2x-3x
Practice L-sits
1:00 plank hold

Preschool:
5:00
Headstand practice

Posted by Jeff Martin on 12/30

Monday, December 30, 2013

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => 2 cartwheels => 10 mountain climbers => 2 forward rolls => 2 precision jumps => dip walk => speed ladder => 10 one-legged forward-backward hops, each leg => 2 broad jumps

Elementary:
3x or 5:00
10 jumping jacks => cartwheel => 10 mountain climbers => 2 forward rolls => precision jump => speed ladder => 10 one-legged forward-backward hops, each leg => broad jump

Preschool:
3x or 5:00
5 jumping jacks => forward roll => 5 mountain climbers => forward roll => precision jump => 5 forward-backward hops => broad jump

WOD –
Varsity:
2 x 6:00 AMRAPS, rest 2:00
5-meter bear crawl forward => 5-meter bear crawl backward
10 alternating one-arm dumbbell power snatches, 40#/30#
15 double-unders

Junior Varsity:
2 x 6:00 AMRAPS, rest 2:00
5-meter bear crawl forward => 5-meter bear crawl backward
10 alternating one-arm dumbbell power snatches, 30#/20#
15 double-unders

Novice:
2 x 6:00 AMRAPS, rest 2:00
5-meter bear crawl forward => 5-meter bear crawl backward
10 alternating one-arm dumbbell power snatches, 20#/15#
15 double-unders

Elementary:
2 x 5:00 AMRAPS, rest 2:00
4-meter bear crawl forward => 4-meter bear crawl backward
8 alternating one-arm dumbbell power cleans, unloaded-5#
12 double-unders or single-unders

Preschool:
5:00 AMRAP
3-meter bear crawl forward => 3 dip-shrug-drop-stand
3-meter bear crawl backward => 3 super-high vertical jumps

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Max handstand push-ups
Max ring dips

Elementary:
2x
3 wall walk-ups
10 sit-ups

Preschool:
5 sit-ups
5 supermen

Posted by Jeff Martin on 12/29

Sunday, December 29th 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Homework
Define:
Abandon

Solve:
What is the smallest number that has both 8 and 18 as factors?
a. 72
b. 144
c. 54
d. 36
e. 108

Practice:
Handstand holds or handstand walking

Posted by Jeff Martin on 12/28

Saturday, December 28, 2013

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x
100-meter run => 10 PVC pass-throughs => banded shoulder distraction => 2 wall walk-ups => pigeon stretch => 5 perfect squats => Spiderman stretch

Elementary:
3x or 5:00
5 super-slow squats => 3 push-ups => 2 forward rolls => 10-second one-legged hop, each leg => 10 lunges => precision jump => 50-meter run

Preschool:
3x or 5:00
5-meter bunny hop => 2-meter log roll => broad jump => “tightrope” walk across line on the floor => broad jump => bear crawl in a circle => 2-meter plank walk

WOD –
Varsity:
18:00 AMRAP
12 toes-to-bar
15 push jerks, 75#/55#
18 squats

Junior Varsity:
18:00 AMRAP
12 toes-to-bar
15 push jerks, 45#/35#
18 squats

Novice:
15:00 AMRAP
9 toes-to-bar
12 push jerks, 25#/15#
15 squats

Elementary:
10:00 AMRAP
6 toes-to-bar or knees-to-elbows or knee raises
9 push presses, unloaded-10#
12 squats

Preschool:
5:00 AMRAP
3-5-second bar hang with knee raise => forward roll
3 push-up-the-sky presses, unloaded => pick your own animal walk, 5 meters
3 super-slow squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 Bulgarian split squats, each leg
20 sit-ups

Mobilize shoulders, hips, hamstrings

Elementary:
5:00-10:00
Bulgarian squat practice

Preschool:
5:00
Walking lunge relay races
Posted by Jeff Martin on 12/27

Friday, December 27, 2013

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => 5 perfect squats => 5 push-ups => 10 one-legged side-to-side hops, each leg => 2 cartwheels => agility course => 100-meter run

Elementary:
3x or 5:00
Bear crawl => 5 super-slow squats => 3 push-ups => 10 one-legged side-to-side hops, each leg => 2 cartwheels => agility course => 50-meter run

Preschool:
3x or 5:00
Bear crawl => 3 super-slow squats => 2 push-ups => 5 one-legged side-to-side hops, each leg => 2-meter logroll => 25-meter run

WOD –
Varsity:
12:00 AMRAP
10 dumbbell thrusters, 35#/25#
10 weighted lunges, 35#/25#
20 double-unders

Junior Varsity:
12:00 AMRAP
10 dumbbell thrusters, 25#/20#
10 weighted lunges, 25#/20#
20 double-unders

Novice:
10:00 AMRAP
8 dumbbell thrusters, 20#/15#
8 weighted lunges, 20#/15#
16 double-unders

Elementary:
10:00 AMRAP
6 thrusters, unloaded-5#
8 lunges, unloaded-5#
10 double-unders or single-unders

Preschool:
5:00 AMRAP
3 thrusters, unloaded => 5-meter bunny hop
Conquer the plyo-box mountain range (3-5 boxes of varying heights to climb on and over)
3-meter walking lunge => 3-meter crab walk

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00-10:00
Ice cream makers and skin the cats

Elementary:
5:00-10:00
Ring play

Preschool:
5:00
Ring play
Posted by Jeff Martin on 12/26

Thursday, December 26, 2013

CrossFit Kids Teen
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => 10 jumping jacks => 10 squats => 10 lateral lunges => basic dot drill x 10 => 3 broad jumps => 2 forward rolls

Elementary:
3x or 5:00
10 jumping jacks => 5 squats => 5 lunges => basic dot drill x 10 => 2 broad jumps => 2 forward rolls

Preschool:
3x or 5:00
5 jumping jacks => 3 squats => 3 lunges => basic dot drill x 5 => broad jump => forward roll

WOD –
Varsity:
10:00 AMRAP
11 deadlifts, 185#/125#
7 strict pull-ups
50-meter run => 50-meter back pedal

Junior Varsity:
10:00 AMRAP
9 deadlifts, 115#/75#
6 strict pull-ups
50-meter run => 50-meter back pedal

Novice:
8:00 AMRAP
8 deadlifts, 55#/35#
4 strict pull-ups
50-meter run => 50-meter back pedal

Elementary:
10:00 AMRAP
8 deadlifts, unloaded-10#
4 pull-ups (progressions or assisted okay)
25-meter run => 25-meter back pedal

Preschool:
5:00 AMRAP
5-meter angry gorilla walk => 3 angry gorilla deadlifts, unloaded
5-meter bunny hop => 4 monkey hangs
5-meter backward walk => 3-squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Rope climbs and pistol squats

Elementary:
5:00-10:00
Rope climbing practice

Preschool:
5:00
Rope climbing practice
Posted by Jeff Martin on 12/25

 

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