Saturday, February 1, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
14:00 EMOM
Even minute: Strict pull-ups
Odd minute: Box jumps, 20”-24”

Preteen:
8:00 EMOM
Pull-ups (progressions or assisted okay)

Elementary:
3x or 5:00
Army crawl => forward roll => crab walk => 10 lunge steps => 10 one-legged side-to-side hops, each leg => speed ladder => 25-meter high-knee skip => 25-meter side shuffle

Preschool:
3x or 5:00
Crab walk => 5 jumping jacks => duck walk => forward roll => angry gorilla walk => 3 jumps for joy => 15-meter run => 15-meter skip

WOD –
Varsity:
2 rounds
200-meter sprint
2:00 max hang power cleans, 95#/65#

Junior Varsity:
2 rounds
200-meter sprint
2:00 max hang power cleans, 55#/45#

Novice:
2 rounds
200-meter sprint
2:00 max hang power cleans, 35#/25#

Preteen:
3 rounds
200-meter run
10 hang power cleans, PVC-35#

Elementary:
3 rounds
50-meter run
10 hang power cleans, unloaded-10#

Preschool:
3 rounds
5-meter giant steps => 3 dip-shrug-drop-stands
5-meter bunny hop => 3 super-slow squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
20 barbell walking lunge, 15#-95#
10 barbell step-ups, 15#-95#, 12”-24”

Preteen:
2x
10 barbell walking lunges, PVC-25#
10 box step-ups, 12”-20”

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

Preschool:
3:00-5:00
Tarzan rope swings
Posted by Jeff Martin on 01/31

Friday, January 31, 2014

CrossFit Kids
CrossFit Kids action

CrossFit Kids Curriculum and Lesson Plans available in the store at CrossFit Brand X-Birthplace of CrossFit Kids.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => precision jump => forward roll => precision jump => 5 perfect squats => 30 seconds in the bottom of the squat => 3-5 strict pull-ups => 100-meter run

Preteen:
3x or 5:00
Handstand walk or bear crawl => precision jump => forward roll => precision jump => 5 perfect squats => 15 seconds in the bottom of the squat => 3 pull-ups => 100-meter run

Elementary:
3x or 5:00
Bear crawl => precision jump => forward roll => precision jump => 5 super-slow squats => 10 seconds in the bottom of the squat => 3-5 strict pull-ups => 100-meter run

Preschool:
3x or 5:00
Bear crawl => running broad jump => forward roll => 5 jumping jacks => 5 one-legged hops, left leg => 5 one-legged hops, right leg

WOD –
Varsity:
3 x 6:00 AMRAP, rest 2:00
10 burpees
20 toes-to-bar
30 squats

Junior Varsity:
3 x 6:00 AMRAP, rest 2:00
10 burpees
15 toes-to-bar
25 squats

Novice:
3 x 5:00 AMRAP, rest 2:00
8 burpees
10 toes-to-bar
20 squats

Preteen:
2 x 5:00 AMRAP, rest 2:00
5 burpees
10 toes-to-bar
15 squats

Elementary:
2 x 5:00 AMRAP, rest 2:00
5 burpees
7 toes-to-bar or knees-to-elbows or knee raises
9 squats

Preschool:
5:00 AMRAP
3 burpees => run around the plyo-boxes
Bar hang => climb up and over the plyo-boxes
3 super-slow squats => bear crawl around the boxes

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
40-yard sprint, rest on return walk
50-yard sprint, rest on return walk
60-yard sprint, immediately into
Max strict pull-ups

Mobilize top to bottom

Preteen:
3x
40-yard sprint, rest 1:00-2:00 in between

Elementary:
2x
40-yard dash, rest 2:00 in between

Preschool:
3:00-5:00
Farmers and lumberjacks
Posted by Jeff Martin on 01/30

Thursday, January 30,  2014

CrossFit Kids
CrossFit Kids action

CrossFit Kids Homework
Define:
Facilitate

Solve:
What is the greatest factor of 6 and 9?
a. 18
b. 1
c. 9
d. 6
e. 3

Posted by Jeff Martin on 01/29

Wednesday, January 29, 2014

CrossFit Kids Teens
CrossFit Kids action
The Teen Gauntlet

CrossFit Kids Curriculum and Lesson Plans available in the store at CrossFit Brand X- Birthplace of CrossFit Kids.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
2x
Banded shoulder distraction => 30 seconds in the bottom of the squat => Spiderman stretch => alligator crawl => pigeon stretch => forward roll => 100-meter run

Preteen:
3x or 5:00
10 jumping jacks => 5 squats => 15-30 seconds in the bottom of the squat => 15-30-second bar hang => alligator crawl => forward roll => 100-meter run

Elementary:
3x or 5:00
10 jumping jacks => 5 squats => 15 seconds in the bottom of the squat => 15-second bar hang => alligator crawl => forward roll => 50-meter run

Preschool:
3x or 5:00
5 jumping jacks => 3 super-slow squats => sit in the bottom of the squat => bar hang => bear crawl => forward roll => 15-meter run

WOD –
Varsity:
8:00 AMRAP
25 push-ups
25 double-unders
25 sit-ups

Junior Varsity:
8:00 AMRAP
20 push-ups
20 double-unders
20 sit-ups

Novice:
8:00 AMRAP
16 push-ups
18 double-unders
20 sit-ups

Preteen:
8:00 AMRAP
10 push-ups
12 double-unders or 20 single-unders
14 sit-ups

Elementary:
8:00 AMRAP
6 push-ups
8 double-unders or single-unders
10 sit-ups

Preschool:
4:00 AMRAP
3 push-ups => scale the mountains (climb up and over 3-5 plyo-boxes)
5 side-to-side hops => 5 forward-backward hops => 5-meter bunny hop
3 sit-ups => dash around the obstacles

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00 EMOM
3-5 handstand push-ups
1-2 rope climbs

Preteen:
10:00
Rope climbs

Elementary:
5:00-10:00
Handstand practice

Preschool:
3:00-5:00
Headstand and handstand practice
Posted by Jeff Martin on 01/28

Tuesday, January 28, 2014

CrossFit Kids Teen
CrossFit Kids action
The Teen Gauntlet

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => 1 muscle-up => speed ladder => 1 muscle-up => 10 one-legged hops to 6”-12” box, each leg => 1 muscle-up => 10 squats => 10 PVC pass-throughs

Preteen:
3x or 5:00
Handstand walk or bear crawl => 1 muscle-up progression => speed ladder => 1 muscle-up progression => 10 one-legged hops to 6”-12” box, each leg => 1 muscle-up progression => 10 squats => 10 PVC pass-throughs

Elementary:
3x or 5:00
Bear crawl => 10 seconds in bottom of squat => army crawl => 10 seconds in bottom of squat => crab walk => 5 super-slow squats

Preschool:
3x or 5:00
5 jumping jacks => jump and touch the sky x 3 => forward roll => bear crawl => 5-meter bunny hop => 1 jump and spin

WOD –
Varsity:
“Josh”
21-15-9
Overhead squats, 95#/65#
42-30-18
Pull-ups

Junior Varsity:
“Josh”
21-15-9
Overhead squats, 55#/45#
30-20-10
Pull-ups

Novice:
“Josh”
15-12-9
Overhead squats, 35#/25#
21-15-9
Pull-ups

Preteen:
“Josh”
12-9-6
Overhead squats, PVC-35#
Pull-ups (progressions or assisted okay)

Elementary:
12-9-6
Push-ups
9-6-3
Pull-ups (progressions or assisted okay)

Preschool:
3 rounds
3 push-ups => broad jump => 5-meter skip
3 monkey hangs => broad jump => 5-meter giant steps

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Introduction to Sotts press, PVC-45#

Mobilize top to bottom

Preteen:
3x
10 hollow rocks
10 sit-ups

Elementary:
2x
10 hollow rocks
10 sit-ups

Preschool:
3:00-5:00
Duck, duck, goose
Posted by Jeff Martin on 01/27

Monday, January 27, 2014

CrossFit Kids
CrossFit Kids action

CrossFit Kids Curriculum and Lesson Plans available in the store at CrossFit Brand X-Birthplace of CrossFit Kids.

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

Preteen:
3x or 5:00
Handstand walk or bear crawl => 2 cartwheels => speed ladder => 10 one-legged side-to-side hops, each leg => 100-meter run => 5 perfect squats

Elementary:
3x or 5:00
Bear crawl => cartwheel => speed ladder => 10 one-legged side-to-side hops, each leg => 50-meter run => 5 super-slow squats

Preschool:
3x or 5:00
5 jumping jacks => duck walk => 3 super-slow squats => army crawl => 3 one-legged hops, each leg => crab walk

WOD –
Varsity:
12:00 AMRAP
9 front squats, 95#/65#
12 knees-to-elbows
18 double-unders

Junior Varsity:
12:00 AMRAP
9 front squats, 55#/45#
12 knees-to-elbows
18 double-unders

Novice:
12:00 AMRAP
8 front squats, 35#/25#
10 knees-to-elbows
16 double-unders

Preteen:
9:00 AMRAP
6 front squats, PVC-35#
8 knees-to-elbows
12-double-unders or 18 single-unders

Elementary:
8:00 AMRAP
6 front squats, unloaded-10#
8 knees-to-elbows or knee raises
12 double-unders or single-unders

Preschool:
5:00 AMRAP
3 front squats, unloaded => broad jump
3 knee raises => 5-meter bunny hop
Bear crawl around obstacles => forward roll

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
25 sit-ups
1:00 plank hold

Mobilize top to bottom

Preteen:
3x
Max plank hold
Max bar hang

Elementary:
5:00-10:00
Plank games

Preschool:
3:00-5:00
Plank games
Posted by Jeff Martin on 01/26

Sunday, January 26, 2014

CrossFit Kids- Teen

CrossFit Kids action

CrossFit Kids Homework
Define:
Fabricate

Solve:
Which number is a common factor of 45 and 66?
a. 9
b. 6
c. 3
d. 5
e. 11
Posted by Jeff Martin on 01/25

 

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