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 January 23 2014 at 08:00 PM


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