Thursday January 2nd, 2014

CrossFit Kids
CrossFit Kids action

CrossFit Kids Homework
Define:
Brevity

Solve:
-9 - (-10)
Posted by Jeff Martin on 01/01

Friday, January 3, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => monkey bar pass => 2 forward rolls => alligator crawl => broad jump => dip walk => 10 one-legged side-to-side hops, each leg => 50-meter high-knee skip => 50-meter carioca

Preteen:
3x or 5:00
10 jumping jacks => monkey bar pass => 2 forward rolls => alligator crawl => broad jump => dip walk => 10 one-legged side-to-side hops, each leg => 50-meter high-knee skip => 50-meter carioca

Elementary:
3x or 5:00
10 jumping jacks => monkey bar pass => 2 forward rolls => alligator crawl => broad jump => dip walk => 10 one-legged side-to-side hops, each leg => 25-meter high-knee skip => 25-meter carioca

Preschool:
3x or 5:00
5 jumping jacks => bar hang => log roll => bear crawl => broad jump => 5 one-legged side-to-side hops, each leg => 10-meter skip => 10-meter bunny hop

WOD –
Varsity:
1-mile run
50 pull-ups
75 push-ups
150 squats
1-mile run

Junior Varsity:
1-mile run
50 pull-ups
75 push-ups
150 squats
1-mile run

Novice:
1-mile run
25 pull-ups
50 push-ups
100 squats
1-mile run

Preteen:
800-meter run
20 pull-ups (progressions or assisted okay)
40 push-ups
60 squats
800-meter run

Elementary:
200-meter run
15 pull-ups (progressions or assisted okay)
20 push-ups
25 squats
200-meter run

Preschool:
2 rounds
3 monkey hangs => 10-meter run => 3 monkey hangs
3 squats => 10-meter run => 3 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Banded shoulder distraction
Banded bully
Spiderman stretch
Pigeon stretch
Couch stretch

Preteen:
3x
Max vertical jump

Elementary:
5:00-10:00
Plank games

Preschool:
5:00
Plank games
Posted by Jeff Martin on 01/02

Saturday, January 4, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
2x
10 squats => Spiderman stretch => 10 lateral lunges => pigeon stretch => 200-meter run

Preteen:
3x or 5:00
10 squats => basic dot drill x 10 => 10 lateral lunges => 2 cartwheels => alligator crawl => 10 vertical jumps => 100-meter run

Elementary:
3x or 5:00
10 squats => basic dot drill x 10 => 10 lateral lunges => 2 cartwheels => alligator crawl => 10 vertical jumps =>50-meter run

Preschool:
3x or 5:00
3 squats => basic dot drill x 5 => 5 lateral lunges => forward roll => bear crawl => 3 vertical jumps => 2 broad jumps

WOD –
Varsity:
3 rounds
3 deadlifts, 275#/185#
9 handstand push-ups
27 double-unders

Junior Varsity:
3 rounds
3 deadlifts, 135#/95#
9 handstand push-ups
27 double-unders

Novice:
3 rounds
3 deadlifts, 75#/55#
6 handstand push-ups
18 double-unders

Preteen:
3 rounds
3 deadlifts, 35#-75#
6 handstand push-ups or 3 wall walk-ups
18 double-unders

Elementary:
3 rounds
10 deadlifts, unloaded-10#
2 wall walk-ups
20 double-unders or single-unders

Preschool:
5-meter bear crawl => 3 angry gorilla deadlifts
5-meter bunny hop => 1 wall walk-up
5-meter giant steps => 3 burpees

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
1:00 max box jump-on-and-overs, 24”/20”

Preteen:
1:00 max box jump-on-and-overs, 24”/20”

Elementary:
2x
10 sit-ups
10 box jump-on-and-overs, 12”-24”

Preschool:
2x
5 box jump-on-and-overs, 10”-12”
5 sit-ups
Posted by Jeff Martin on 01/03

Sunday, January 5, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => 10 squats => 10 mountain climbers => 2 forward rolls => precision jump => 10 one-legged side-to-side hops, each leg => handstand hold => 50-meter side shuffle => 50-meter high-knee skip

Preteen:
3x or 5:00
10 PVC pass-throughs => 10 squats => 10 mountain climbers => 2 forward rolls => precision jump => 10 one-legged side-to-side hops, each leg => handstand hold => 50-meter side shuffle => 50-meter high-knee skip

Elementary:
3x or 5:00
10 squats => 10 mountain climbers => 2 forward rolls => precision jump => 10 one-legged side-to-side hops, each leg => handstand attempt => 25-meter side shuffle => 25-meter high-knee skip

Preschool:
3x or 5:00
3 squats => forward roll => precision jump => 5 one-legged side-to-side hops, each leg => 3 vertical jumps => 15-meter side shuffle => 15-meter high-knee skip

WOD –
Varsity:
12:00 AMRAP
10 overhead squats, 95#/65#
8 burpees
6 strict pull-ups

Junior Varsity:
12:00 AMRAP
10 overhead squats, 55#/45#
8 burpees
6 strict pull-ups

Novice:
12:00 AMRAP
10 overhead squats, 35#/25#
6 burpees
4 strict pull-ups

Preteen:
12:00 AMRAP
10 overhead squats, PVC-35#
8 burpees
6 pull-ups (progressions or assisted okay)

Elementary:
10:00 AMRAP
8 front squats, unloaded-10#
6 burpees
4 pull-ups (progressions or assisted okay)

Preschool:
5:00 AMRAP
5-meter bear crawl => 3 super-slow squats
Crab walk => 2 monkey hangs => logroll
5-meter bunny hop => climb on and over the boxes => 5-meter angry gorilla walk

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Handstand walk gymkhana
Shoulder mobility

Preteen:
10:00
Handstand walk challenge

Elementary:
5:00-10:00
Headstand and handstand practice

Preschool:
5:00
Headstand and handstand practice
Posted by Jeff Martin on 01/04

Monday, January 6, 2014

CrossFit Kids
CrossFit Kids action

CrossFit Kids Homework
Define:
Abrogate

Solve:
What must -15 be multiplied by to give an answer of 60?

Posted by Jeff Martin on 01/05

Tuesday, January 7, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => 10 lateral lunges => 10 walking lunges => dip walk => 3 broad jumps => basic dot drill x 10 => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter back pedal

Preteen:
3x or 5:00
Handstand walk or bear crawl => 10 lateral lunges => 10 walking lunges => dip walk => 3 broad jumps => basic dot drill x 10 => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter back pedal

Elementary:
3x or 5:00
Bear crawl => 10 lateral lunges => 10 walking lunges => 3 push-ups => 2 broad jumps => basic dot drill x 10 => 25-meter side shuffle => 25-meter back pedal

Preschool:
3x or 5:00
Bear crawl => 4 lateral lunges => 5 walking lunges => 2 push-ups => broad jump => 5 vertical jumps => 25-meter run

WOD –
Varsity:
5 rounds
1 rope climb
5 toes-to-bar
25 double-unders
1:00 plank hold

Junior Varsity:
5 rounds
1 rope climb
5 toes-to-bar
25 double-unders
1:00 plank hold

Novice:
5 rounds
1 rope climb
4 toes-to-bar
16 double-unders
0:45 plank hold

Preteen:
5 rounds
1 rope climb
3 toes-to-bar
12 double-unders or 24 single-unders
0:30 plank hold

Elementary:
4 rounds
1 rope climb or beginner rope climb
3 toes-to-bar or knees-to-elbows or knee raises
12 double-unders or single-unders
1:00 plank hold

Preschool:
3 rounds
1 beginner rope climb => forward roll
3 knee raises => 5-meter bunny hop
6 side-to-side hops
0:10 plank hold

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Hollow rocks

Preteen:
3x
10 hollow rocks
10 sit-ups

Elementary:
2x
10 hollow rocks
10 sit-ups

Preschool:
10 sit-ups
Wheelbarrow hold and walk (w/trainer supporting feet)
Posted by Jeff Martin on 01/06

Wednesday, January 8, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => 10 one-legged side-to-side hops over PVC, each leg => 10 overhead walking lunges w/PVC => 200-meter run

Preteen:
3x or 5:00
10 PVC pass-throughs => 10 one-legged side-to-side hops over PVC, each leg => 10 overhead walking lunges w/PVC => 100-meter run

Elementary:
3x or 5:00
10 squats => 10 one-legged side-to-side hops, each leg => 10 walking lunges => forward roll => 100-meter run

Preschool:
3x or 5:00
3 super-slow squats => 3 bunny hops => 3 logrolls => 15-meter skip => 15-meter giant steps

WOD –
Varsity:
Ladder:
Minute one: 1 hang power snatch, 95#/65#; 2 jump-over-the-bar burpees
Minute two: 2 hang power snatches; 4 jump-over-the-bar burpees
Minute three: 3 hang power snatches; 6 jump-over-the-bar burpees
etc. until failure to complete reps in the minute

Junior Varsity:
Ladder:
Minute one: 1 hang power snatch, 55#/45#; 2 jump-over-the-bar burpees
Minute two: 2 hang power snatches; 4 jump-over-the-bar burpees
Minute three: 3 hang power snatches; 6 jump-over-the-bar burpees
etc. until failure to complete reps in the minute

Novice:
Ladder:
Minute one: 1 hang power snatch, 35#/25#; 2 jump-over-the-bar burpees
Minute two: 2 hang power snatches; 4 jump-over-the-bar burpees
Minute three: 3 hang power snatches; 6 jump-over-the-bar burpees
etc. until failure to complete reps in the minute

Preteen:
Ladder:
Minute one: 1 hang power snatch, PVC-35#; 2 jump-over-the-bar burpees
Minute two: 2 hang power snatches; 4 jump-over-the-bar burpees
Minute three: 3 hang power snatches; 6 jump-over-the-bar burpees
etc. until failure to complete reps in the minute

Elementary:
8:00 AMRAP
4 power cleans, unloaded-10#
6 burpees

Preschool:
5:00 AMRAP
Bear crawl => 3 dip-shrug-drop-stands, unloaded
Army crawl => 3 burpees
Crab walk => 3 dip-shrug-drop-stands, unloaded
Duck walk => 3 burpees

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Underhand backward medicine ball toss for distance, 14#/10#/8#

Preteen:
3x
Underhand backward medicine ball toss for distance, 8#/6#

Elementary:
3x
Underhand backward medicine ball toss for distance, dodgeball-6#

Preschool:
Underhand backward ball toss, dodgeball
Posted by Jeff Martin on 01/07

Thursday, January 9, 2014

CrossFit Kids
CrossFit Kids action
"Bear Crawl"

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => dip walk => 10 vertical jumps => speed ladder => agility course => 3 broad jumps => 50-meter jog => 50-meter sprint

Preteen:
3x or 5:00
Handstand walk or bear crawl => dip walk => 10 vertical jumps => speed ladder => agility course => 3 broad jumps => 50-meter jog => 50-meter sprint

Elementary:
3x or 5:00
Bear crawl => 10 vertical jumps => speed ladder => basic dot drill x 10 => 2 broad jumps => 25-meter jog => 25-meter sprint

Preschool:
3x or 5:00
Bear crawl => 5 vertical jumps => broad jump => 15-meter long-legged walk => 15-meter run

WOD –
Varsity:
5 rounds
7 strict pull-ups
11 push presses, 95#/65#
15 box jumps, 24”/20”

Junior Varsity:
5 rounds
6 strict pull-ups
9 push presses, 55#/45#
12 box jumps, 24”/20”

Novice:
5 rounds
4 strict pull-ups
8 push presses, 35#/25#
12 box jumps, 20”

Preteen:
4 rounds
4 strict pull-ups
8 push presses, PVC-35#
12 box jumps, 20”

Elementary:
5 rounds
5 pull-ups (progressions or assisted okay)
7 push presses, unloaded-10#
9 box jumps, 12”-24”

Preschool:
3 rounds
4 monkey hangs => 2 forward rolls
4 push-up-the-sky presses => balance beam walk
4 box jumps, 10”-12” => 1 running long jump

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2x
Max handstand push-ups
Max dips

Preteen:
2x
Max push-ups
25 sit-ups

Elementary:
10 perfect push-ups

Preschool:
2x
5-meter plank walk
5-meter one-legged hop
Posted by Jeff Martin on 01/08

Friday, January 10, 2014

CrossFit Kids

CrossFit Kids action

CrossFit Kids Homework
Define:
Abstemious

Solve:
What is 5 more than -50?
A. -250
B. 55
C. 45
D. -55
E. -45

Posted by Jeff Martin on 01/09

Saturday, January 11, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
5 perfect squats => 30 seconds in the bottom of a perfect squat => 2 forward rolls => 10 one-legged side-to-side hops, each leg => 50-meter high-knee skip => 50-meter back pedal

Preteen:
3x or 5:00
5 perfect squats => 15 seconds in the bottom of a perfect squat => 2 forward rolls => 10 one-legged side-to-side hops, each leg => 50-meter high-knee skip => 50-meter back pedal

Elementary:
3x or 5:00
5 super-slow squats => 10 seconds in the bottom of a squat => 2 forward rolls => 10 one-legged side-to-side hops, each leg => 25-meter high-knee skip => 25-meter back pedal

Preschool:
3x or 5:00
3 squats => 5 seconds in the bottom of a perfect squat => 1 log roll => 5 one-legged side-to-side hops, each leg => 10-meter skip => 10-meter bunny hop

WOD –
Varsity:
18:00 AMRAP
12 toes-to-bar
15 front squats, 95#/65#
18 double-unders

Junior Varsity:
18:00 AMRAP
12 toes-to-bar
15 front squats, 55#/45#
18 double-unders

Novice:
15:00 AMRAP
9 toes-to-bar
12 front squats, 35#/25#
15 double-unders

Preteen:
12:00 AMRAP
6 toes-to-bar
9 front squats, PVC-35#
12 double-unders or 24 single-unders

Elementary:
10:00 AMRAP
5 toes-to-bar or knees-to-elbows or knee raises
7 front squats, unloaded-10#
9 double-unders or single-unders

Preschool:
5:00 AMRAP
Bar hang => 12” box jump-on-and-over => 5-meter bear crawl
3 super-slow squats => 5-meter one-legged hops => forward roll

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 Bulgarian squats
10 good mornings, PVC-45#

Mobilize shoulders, hips, hamstrings, and ankles

Preteen:
Plank wars

Elementary:
3x
3 one-legged precision jumps, each leg
8 sit-ups

Preschool:
2x
3-meter plank walk
10-second one-legged stand, each leg
Posted by Jeff Martin on 01/10

Sunday, January 12, 2014

CrossFit Kids
CrossFit Kids action
Kate takes 3rd place, and cancer free at her first gymnastics meet since her diagnosis. Go Kate!

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 vertical jumps => 5 pull-ups => 5 push-ups => 10 squats => 3 cartwheels => 200-meter run

Preteen:
3x or 5:00
10 vertical jumps => 5 pull-ups => 5 push-ups => 10 squats => 3 cartwheels => 200-meter run

Elementary:
3x or 5:00
5 vertical jumps => 3 pull-ups or 4 monkey hangs => 3 push-ups => 5 squats => 2 cartwheels => 100-meter run

Preschool:
3x or 5:00
3 vertical jumps => 2 monkey hangs => 2 push-ups => 3 squats => forward roll => 20-meter run

WOD –
Varsity:
6:00 AMRAP
12 push jerks, 75#/55#
10 jump-over burpees

Junior Varsity:
6:00 AMRAP
12 push jerks, 45#/35#
10 jump-over burpees

Novice:
6:00 AMRAP
10 push jerks, 25#/15#
8 jump-over burpees

Preteen:
6:00 AMRAP
8 push jerks, PVC-35#
8 jump-over burpees

Elementary:
6:00 AMRAP
9 push presses, unloaded-10#
6 burpees

Preschool:
5:00 AMRAP
3 push-up-the-sky presses, unloaded => 5-meter skip
3 burpees => 5-meter zigzag bear crawl around the medicine balls

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Practice second pull of snatch, PVC-45#

Preteen:
3x
Max broad jump

Elementary:
2x
Max broad jump

Preschool:
5:00
Musical medicine balls
Posted by Jeff Martin on 01/11

Monday, January 13, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 mountain climbers => 10 squats => 2 forward rolls => handstand walk or bear crawl => precision jump => speed ladder => basic dot drill x 10 => 3 broad jumps

Preteen:
3x or 5:00
10 mountain climbers => 10 squats => 2 forward rolls => handstand walk or bear crawl => precision jump => speed ladder => basic dot drill x 10 => 3 broad jumps

Elementary:
½ Tabata tantrums

Preschool:
3x or 5:00
Forward roll => bear crawl => 5 vertical jumps => walking lunge => angry gorilla walk

WOD –
Varsity:
5 rounds
20 toes-to-bar => 200-meter run
20 push-ups => 200-meter run
20 pull-ups => 200-meter run

Junior Varsity:
5 rounds
20 toes-to-bar => 200-meter run
20 push-ups => 200-meter run
20 pull-ups => 200-meter run

Novice:
4 rounds
10 toes-to-bar => 200-meter run
15 push-ups => 200-meter run
20 pull-ups => 200-meter run

Preteen:
3 rounds
8 toes-to-bar => 200-meter run
10 push-ups => 200-meter run
12 pull-ups => 200-meter run

Elementary:
3 rounds
6 toes-to-bar or knees-to-elbows or knee raises => 100-meter run
8 push-ups => 100-meter run
10 pull-ups (progressions or assisted okay) => 100-meter run

Preschool:
3 rounds
3 knee raises => 5-meter bunny hop
3 push-ups => 5 jumping jacks
3-meter army crawl => broad jump

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

Preteen:
5:00 AMRAP
Rope climbs

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

Preschool:
5:00
Rope climbing play


Posted by Jeff Martin on 01/12

Tuesday, January 14, 2014

CrossFit Kids
CrossFit Kids action

CrossFit Kids Homework

Define:
Probity

Find the product:
6v(2v + 3)

Write the first sentence to a short story. Then write the last sentence.

Read for 30 minutes.
Posted by Jeff Martin on 01/13

Wednesday, January 15, 2014

CrossFit Kids

CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => handstand walk or bear crawl => 2 forward rolls => 10 one-legged side-to-side hops, each leg => speed ladder => 10-meter run => 10-meter sprint => 10-meter back pedal => 10-meter sprint => 20-meter side shuffle

Preteen:
3x or 5:00
10 jumping jacks => handstand walk or bear crawl => 2 forward rolls => 10 one-legged side-to-side hops, each leg => speed ladder => 10-meter run => 10-meter sprint => 10-meter back pedal => 10-meter sprint => 20-meter side shuffle

Elementary:
3x or 5:00
10 jumping jacks => bear crawl => 2 forward rolls => 10 one-legged side-to-side hops, each leg => speed ladder => 20-meter run => 20-meter sprint => 40-meter side shuffle

Preschool:
3x or 5:00
5 jumping jacks => bear crawl => forward roll => 5 one-legged side-to-side hops, each leg => speed ladder => 10-meter run => 10-meter side shuffle

WOD –
Varsity:
2 rounds
96 double-unders
48 squats
12 shoulder presses, 95#/65#
400-meter run

Junior Varsity:
2 rounds
96 double-unders
48 squats
12 shoulder presses, 55#/45#
400-meter run

Novice:
2 rounds
80 double-unders
40 squats
8 shoulder presses, 35#/25#
400-meter run

Preteen:
2 rounds
40 double-unders or 60 single-unders
20 squats
5 shoulder presses, PVC-35#
400-meter run

Elementary:
2 rounds
20 double-unders or single-unders
15 squats
10 shoulder presses, unloaded-10#
200-meter run

Preschool:
5-meter bunny hop => 3 super-slow squats
5-meter giant jumps => 3 push-up-the-sky presses, unloaded
Up-and-over-the boxes => bar hang

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00-15:00
Pick a gymnastics movement and practice
Mobilize shoulders and hips and hamstrings

Preteen:
10:00
Practice the gymnastics hollow

Elementary:
5:00-10:00
Practice a gymnastics hollow on a bar and on the ground

Preschool:
5:00
Bar hangs and pull-up practice
Posted by Jeff Martin on 01/14

Thursday, January 16, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => 10 mountain climbers => 2 precision jumps => 10 one-legged hops on a 6” box or curb, each leg => 50-meter high-knee skip => 50-meter carioca

Preteen:
3x or 5:00
Handstand walk or bear crawl => 10 mountain climbers => 2 precision jumps => 10 one-legged hops on a 6” box or curb, each leg => 50-meter high-knee skip => 50-meter carioca

Elementary:
3x or 5:00
Bear crawl => 10 mountain climbers => 2 precision jumps => 10 one-legged hops, each leg => 25-meter high-knee skip => 25-meter side shuffle

Preschool:
3x or 5:00
Bear crawl => 5 mountain climbers => precision jump => 5 one-legged hops, each leg => 15-meter skip => 15-meter run

WOD –
Varsity:
8:00 AMRAP
1 rope climb
12 hang power snatches, 75#/55#
6 burpees

Junior Varsity:
8:00 AMRAP
1 rope climb
12 hang power snatches, 45#/35#
6 burpees

Novice:
8:00 AMRAP
1 rope climb
9 hang power snatches, 25#/15#
6 burpees

Preteen:
8:00 AMRAP
1 rope climb
9 hang power snatches, PVC-35#
6 burpees

Elementary:
8:00 AMRAP
1 rope climb or beginner rope climb
7 hang power cleans, unloaded-10#
5 burpees

Preschool:
5:00 AMRAP
1 Tarzan rope swing to Station 1=> 3 dip-shrug-drop-stands, unloaded
1 Tarzan rope swing to Station 2 => 3 super-slow squats
1 Tarzan rope swing to Station 3 => 3 broad jumps

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Muscle-ups and pistol squats

Preteen:
10:00
Max hold in support on rings

Elementary:
5:00-10:00
Ring play
Preschool:
5:00
Ring play
Posted by Jeff Martin on 01/15

Friday, January 17, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 overhead walking lunges w/PVC => 5 overhead squats w/PVC => 15-second hold at bottom of overhead squat w/PVC => 10 one-legged side-to-side hops over PVC, each leg => speed ladder => 100-meter run

Preteen:
3x or 5:00
10 overhead walking lunges w/PVC => 5 overhead squats w/PVC => 5-10-second hold at bottom of overhead squat w/PVC => 10 one-legged side-to-side hops over PVC, each leg => speed ladder => 100-meter run

Elementary:
3x or 5:00
Walking lunges => 5 super-slow squats => 5-10-second hold at bottom of squat => 10 one-legged side-to-side hops, each leg => speed ladder => 50-meter run

Preschool:
3x or 5:00
5-meter walking lunge => 3 super-slow squats => 5 one-legged hops, each leg => 5 giant vertical jumps => forward roll

WOD –
Varsity:
5 rounds
3 deadlifts, 275#/185#
4 muscle-ups
5 handstand push-ups
6 x 25-meter shuttle run

Junior Varsity:
5 rounds
3 deadlifts, 135#/95#
4 muscle-ups
5 handstand push-ups
6 x 25-meter shuttle run

Novice:
3 rounds
3 deadlifts, 95#/65#
4 muscle-ups
5 handstand push-ups
6 x 25-meter shuttle run

Preteen:
5 rounds
3 deadlifts, 35#-45#
4 pull-ups
5 hand-release push-ups
4 x 25-meter shuttle run

Elementary:
5 rounds
3 deadlifts, unloaded-10#
4 pull-ups (progressions or assisted okay)
5 push-ups
4 x 15-meter shuttle run

Preschool:
3 rounds
3 angry gorilla deadlifts, unloaded => 5-meter angry gorilla walk
3 monkey hangs => two-hand bar hang => 5-meter angry gorilla walk
3 burpees => 5-meter angry gorilla walk

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Mobilize top to bottom

Preteen:
Tug of war

Elementary:
5:00-10:00
Tug of war

Preschool:
5:00
Play tag
Posted by Jeff Martin on 01/16

Saturday, January 18, 2014

CrossFit Kids
CrossFit Kids action

CrossFit Kids Homework
Define:
"Cajole"

Solve:
-9 - (-10)
Posted by Jeff Martin on 01/17

Sunday, January 19, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 squats => 5 burpees => 10 one-legged forward-backward hops, each leg => 3 cartwheels => speed ladder => basic dot drill x 10 => 50-meter high-knee skip => 50-meter back pedal

Preteen:
3x or 5:00
10 squats => 5 burpees => 10 one-legged forward-backward hops, each leg => 3 cartwheels => speed ladder => basic dot drill x 10 => 50-meter high-knee skip => 50-meter back pedal

Elementary:
3x or 5:00
5 super-slow squats => 3 burpees => 10 one-legged forward-backward hops, each leg => 2 cartwheels => speed ladder => basic dot drill x 10 => 25-meter high-knee skip => 25-meter back pedal

Preschool:
3x or 5:00
3 super-slow squats => 3 burpees => 3 one-legged hops, each leg => forward roll => 10-meter skip => 10-meter giant steps

WOD –
Varsity:
3 rounds, rest 3:00 in between
50 double-unders
Max thrusters, 95#/65#
Max pull-ups

Junior Varsity:
3 rounds, rest 3:00 in between
50 double-unders
Max thrusters, 55#/45#
Max pull-ups

Novice:
3 rounds, rest 3:00 in between
50 double-unders
Max thrusters, 35#/25#
Max pull-ups

Preteen:
3 rounds, rest 2:00 in between
25 double-unders or 50 single-unders
15 thrusters, PVC-35#
15 pull-ups (progressions or assisted okay)

Elementary:
3 rounds
12 double-unders or 12 single-unders
12 thrusters, unloaded-10#
6 pull-ups (progressions or assisted okay)

Preschool:
3 rounds
5-meter bunny hop => 3 front squats, unloaded
5-meter bunny hop => 3 monkey hangs
1 running broad jump

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Max toes-to-bar

Preteen:
Max plank hold

Elementary:
3x
5-10-meter walking plank
10 sit-ups

Preschool:
5:00
Plank games
Posted by Jeff Martin on 01/18

Monday, January 20, 2014

CrossFit Kids
CrossFit Kids action
The Teen Gauntlet

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
Dynamic warm-up with ankle, calf, hamstring, hip mobilization

Preteen:
3x or 5:00
10 jumping jacks => 10 mountain climbers => 10 lunges => 10 squats

Elementary:
3x or 5:00
10 jumping jacks => 10 mountain climbers => 10 lunges => 5 super-slow squats

Preschool:
3x or 5:00
5 jumping jacks => 5 mountain climbers => 5 lunges => 3 super-slow squats

WOD –
Varsity:
Run or row a 5K

Junior Varsity:
Run or row a 5K

Novice:
Run or row a 5K

Preteen:
1-mile run or 2000-meter row

Elementary:
3 x 200-meter runs, rest 3:00 in between

Preschool:
3 rounds
10-meter skip => 5-meter bunny hop
10-meter run => 5-meter bear crawl
10-meter skip => forward roll => 3 one-legged hops, each leg

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
50 sit-ups
15 good mornings, PVC-45#

7Preteen:
25 sit-ups
10 supermen

Elementary:
10 supermen
10 hollow rocks

Preschool:
5:00
Duck, duck, goose
Posted by Jeff Martin on 01/19

Tuesday, January 21, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => 2 forward rolls => 2 precision jumps => basic dot drill x 10 => speed ladder => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter high knee skip

Preteen:
3x or 5:00
Handstand walk or bear crawl => 2 forward rolls => 2 precision jumps => basic dot drill x 10 => speed ladder => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter high knee skip

Elementary:
3x or 5:00
Bear crawl => 2 forward rolls => precision jump => basic dot drill x 10 => speed ladder => 25-meter side shuffle => 25-meter high knee skip

Preschool:
3x or 5:00
Handstand walk or bear crawl => 2 forward rolls => 2 precision jumps => basic dot drill x 10 => speed ladder => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter high knee skip

WOD –
Varsity:
5 rounds, rest 2:00 in between
200-meter sprint
Max push-ups

Junior Varsity:
5 rounds, rest 2:00 in between
200-meter sprint
Max push-ups

Novice:
4 rounds, rest 2:00 in between
200-meter sprint
Max push-ups

Preteen:
3 rounds, rest 2:00 in between
200-meter sprint
Max push-ups

Elementary:
3 rounds
100-meter run
10 push-ups
10 squats

Preschool:
3 rounds
3-5-meter one-legged hop, right leg => 3 push-ups
3-5-meter one legged hop, left leg => 3 super-slow squats
3-5-meter giant steps => 3 box jumps, 10”-12”
3-5-meter plank walk => 5 jumping jacks

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 Bulgarian squats, each leg
10 rockets, each leg
10 box step ups, unloaded-35# dumbbells

Preteen:
3x
5 Bulgarian squats, each leg
5 rockets, each leg
10 box step ups

Elementary:
5:00-10:00
Bulgarian squats
Box step ups, 10”-20”

Preschool:
2x
1:00 balance on left leg
1:00 balance on right leg
Posted by Jeff Martin on 01/20

Wednesday, January 22nd 2014

CrossFit Kids
CrossFit Kids action

CrossFit Kids Homework
Define:
Ebullient

Solve:
If y is an integer and y + 3 is odd, which of the following could be the value of y?
a. 52
b. -1
c. 11
d. -7
e. 3
Posted by Jeff Martin on 01/21

Thursday, January 23, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => 10 mountain climbers => 2 forward rolls => 30-second bar hang => 3 strict pull-ups => 3 broad jumps => 10 one-legged forward-backward hops, each leg => 100-meter run

Preteen:
3x or 5:00
10 jumping jacks => 10 mountain climbers => 2 forward rolls => 15-second bar hang => 1-3 strict pull-ups => 3 broad jumps => 10 one-legged forward-backward hops, each leg => 100-meter run

Elementary:
3x or 5:00
10 jumping jacks => 10 mountain climbers => 2 forward rolls => 5-10-second bar hang => 2 broad jumps => 10 one-legged forward-backward hops, each leg => 50-meter run

Preschool:
3x or 5:00
5 jumping jacks => forward roll => bar hang => broad jump => 5 one-legged forward-backward hops, each leg => 15-meter run

WOD –
Varsity:
14:00 EMOM
Alternate minutes:
Shoulder press (pick a dumbbell load to achieve no more than 5 perfect reps/minute)
Double-unders (no more than 30 reps/minute)

Junior Varsity:
14:00 EMOM
Alternate minutes:
Shoulder press (pick a dumbbell load to achieve no more than 5 perfect reps/minute)
Double-unders (no more than 30 reps/minute)

Novice:
14:00 EMOM
Alternate minutes:
Shoulder press (pick a dumbbell load to achieve no more than 5 perfect reps/minute)
Double-unders (no more than 30 reps/minute)

Preteen:
8:00 AMRAP
5 dumbbell shoulder presses, 3#-20#
15 double-unders or 30 single-unders

Elementary:
8:00 AMRAP
5 dumbbell shoulder presses, unloaded-5#
10 double-unders or single-unders

Preschool:
5:00 AMRAP
3 push-up-the-sky presses, unloaded => 5-meter bear crawl
6 side-to-side hops => 3 super-slow squats
15-meter skip

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
5 Turkish get-ups (use DBs from WOD)
1 muscle-up

Preteen:
10:00
Practice Turkish get-ups

Elementary:
3x
25-meter farmer’s carry, 3#-5#
10-seconds in the bottom of the squat

Preschool:
5:00
Farmers and Lumberjacks
Posted by Jeff Martin on 01/22

Friday, January 24, 2014

CrossFit Kids- Teen
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => 5 perfect squats => 5 perfect push-ups => 10 one-legged side-to-side hops, each leg => agility course => 50-meter high-knee skip => 50-meter side shuffle

Preteen:
3x or 5:00
Handstand walk or bear crawl => 5 perfect squats => 5 perfect push-ups => 10 one-legged side-to-side hops, each leg => agility course => 50-meter high-knee skip => 50-meter side shuffle

Elementary:
3x or 5:00
Bear crawl => 5 super-slow squats => 5 push-ups => 10 one-legged side-to-side hops, each leg => 25-meter high-knee skip => 25-meter side shuffle

Preschool:
3x or 5:00
Bear crawl => 3 super-slow squats => plank walk => 3 one-legged hops, each leg => crab walk => 15-meter skip => 15-meter giant steps

Coaches of teen athletes participating in the Gauntlet event being held around the world this weekend might consider prescribing active rest and recovery or complete rest and recovery for their athletes over the next couple of days.

WOD –
Varsity:
8:00 AMRAP
10 hang squat cleans, 95#/65#
50-meter run => 50-meter back pedal

Junior Varsity:
8:00 AMRAP
10 hang squat cleans, 55#/45#
50-meter run => 50-meter back pedal

Novice:
8:00 AMRAP
10 hang squat cleans, 35#/25#
50-meter run => 50-meter back pedal

Preteen:
8:00 AMRAP
10 hang power cleans, PVC-35#
50-meter run => 50-meter back pedal

Elementary:
8:00 AMRAP
10 hang power cleans, unloaded-10#
25-meter run => 25-meter back pedal

Preschool:
5:00 AMRAP
3 dip-shrug-drop-stands, unloaded => forward roll
4 lunges => 5-meter angry gorilla walk
5 jumping jacks => 5-meter bunny hop

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
1 pistols squat, each leg
3 Bulgarian squats, each leg

Preteen:
3x
5 Bulgarian squats, each leg

Elementary:
2x
10-20 seconds in the bottom of the squat
10 sit-ups

Preschool:
5:00
Play on the ropes
Posted by Jeff Martin on 01/23

Saturday, January 25, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 squats => 2 forward rolls => 10 mountain climbers => 2 cartwheels => 10 inchworm push-ups => 2 broad jumps

Preteen:
3x or 5:00
10 squats => 2 forward rolls => 10 mountain climbers => 2 cartwheels => 10 inchworm push-ups => 2 broad jumps

Elementary:
3x or 5:00
5 squats => forward roll => 5 mountain climbers => cartwheel => 5 inchworm push-ups => 2 broad jumps

Preschool:
3x or 5:00
3 super-slow squats => forward roll => 2-meter inchworm walk => 5 jumping jacks => 5-meter duck walk

WOD –
Varsity:
3 rounds
5 push presses, 155#/115#
10 box jumps, 33”/30”

Junior Varsity:
3 rounds
5 push presses, 75#/55#
10 box jumps, 30”

Novice:
3 rounds
5 push presses, 45#/35#
10 box jumps, 24”-30”

Preteen:
3 rounds
5 push presses, PVC-35#
10 box jumps, 20”-24”

Elementary:
3 rounds
5 push presses, unloaded-10#
10 box jumps, 12”-24”

Preschool:
3 rounds
Bear crawl forward => bear crawl backward
3 push-up-the-sky presses => Hold up the sky and walk 5 meters
3 box jumps, 10”-12”

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
50-meter waiter’s carry, each arm, 10#-45#
25 sit-ups

Preteen:
3x
50-meter waiter’s carry, each arm, 5#-15#
15 sit-ups

Elementary:
5:00-10:00
Zombie tag

Preschool:
3:00-5:00
Tag
Posted by Jeff Martin on 01/24

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

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

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

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

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

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

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

 




Events.

Upcoming Events



REGISTERED CROSSFIT KIDS PROGRAMS

Click the Map to find a Registered CrossFit Kids Program in your part of the world.
Registered CrossFit Kids Program search.

CrossFit Journal: The Performance-Based Lifestyle Resource

Scaled CrossFit WOD

Scaled version of the CrossFit front page WOD [ right here ]