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 January 16 2014 at 08:00 PM


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