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

 

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