Friday, October 5th 2012

CrossFit Kids Teens

CrossFit Kids action

Teens CrossFit Kids Class @ MacDowell Montessori School

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3 x or 5:00
Bear crawl => basic dot drill x 10 => 3 strict pull-ups => 50-meter high-knee skip => 50-meter lateral shuffle

Elementary and Preschool:
3 x or 5:00
Bear crawl => basic dot drill x 10 => 6 monkey hangs => 25-meter high-knee skip => 25-meter lateral shuffle

WOD –
Varsity:
50 squats
10 box jumps, 24”/20”
40 push-ups
10 box jumps, 24”/20”
30 dumbbell thrusters, 30#/25#
10 box jumps, 24”/20”
20 knees-to-elbows
10 box jumps, 24”/20”

Junior Varsity:
50 squats
10 box jumps, 24”/20”
40 push-ups
10 box jumps, 24”/20”
30 dumbbell thrusters, 25#/20#
10 box jumps, 24”/20”
20 knees-to-elbows
10 box jumps, 24”/20”

Novice:
50 squats
10 box jumps, 24”/20”
40 push-ups
10 box jumps, 24”/20”
30 dumbbell thrusters, 20#15#
10 box jumps, 24”/20”
20 knees-to-elbows
10 box jumps, 24”/20”

Elementary:
10 squats
5 box jumps, 12”-24”
10 push-ups
5 box jumps, 12”-24”
10 thrusters, unloaded-10#
5 box jumps, 12”-24”
10 knees-to-elbows or knee raises
5 box jumps, 12”-24”

Preschool:
3 rounds
5 squats
5 box jumps, 10”-12”
5 push-ups
5 thrusters, unloaded
5 knee raises

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Frog stand to handstand practice

Elementary and Preschool:
5:00
Frog stand practice (with spotter)

Posted by Jeff Martin on October 04 2012 at 06:00 PM


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