Friday, June 26th 2009

CrossFit Kids - Working on the squat

CrossFit Kids action

CrossFit Kids - Carson Valley

Buy in
Big Dawgs and The Porch:
3 x
Alligator crawl => 2 Forward rolls => Balance beam walk (or 4 x 4) => 100 M sprint
10 Squats
10 Push ups

Pack and Puppies:
3 x
Alligator crawl => 2 Forward rolls => Balance beam walk (or 4 x 4) => 50 M sprint
10 Squats
10 Push ups

"Jumpy Nicole"

Big Dawgs:
Complete as many rounds in 15 minutes as you can of:
25 Box Jumps, 24"
Max rep Pull-ups

The Porch:
Complete as many rounds in 15 minutes as you can of:
25 Box Jumps, 20"
Max rep Pull-ups

Pack:
Complete as many rounds in 12 minutes as you can of:
25 Box Jumps, 15-20"
Max rep Pull-ups (assisted or beginner pull ups okay)

Puppies:
Complete as many rounds in 8-10 minutes as you can of:
15 Box Jumps, 10-12"
Max rep Pull-ups (assisted or beginner pull ups okay)

****Jumping pull ups are NOT to be used in this workout.

Cash out
Big Dawgs and The Porch:
50 Sit ups
25 Back Extensions or Supermans
50 Sit ups

Pack and Puppies:
25 Sit ups
15 Back Extensions or Supermans
25 Sit ups




Posted by Jeff Martin on June 25 2009 at 07:42 PM

Comments:
  1. Tyler, age 8, pack: 8 rounds, 10 beginner pull ups each round
    Posted by tyler  on  June 26 2009  at  05:00 AM
  2. Like the box jump ooption. It's supposed to be 102 here in OK today and running on the pavement (or anywhere else) is not fun in that heat.
    Posted by melissa  on  June 26 2009  at  06:00 AM
  3. How far do we Alligator crawl? the same as the sprint or as far as we can?
    Posted by rosekidsmom  on  June 26 2009  at  07:07 AM
  4. rosekidsmom,
    25m-30m of the alligator crawl is a good distance.
    Posted by Cyndi  on  June 26 2009  at  12:44 PM
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