Saturday, December 28, 2013

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x
100-meter run => 10 PVC pass-throughs => banded shoulder distraction => 2 wall walk-ups => pigeon stretch => 5 perfect squats => Spiderman stretch

Elementary:
3x or 5:00
5 super-slow squats => 3 push-ups => 2 forward rolls => 10-second one-legged hop, each leg => 10 lunges => precision jump => 50-meter run

Preschool:
3x or 5:00
5-meter bunny hop => 2-meter log roll => broad jump => “tightrope” walk across line on the floor => broad jump => bear crawl in a circle => 2-meter plank walk

WOD –
Varsity:
18:00 AMRAP
12 toes-to-bar
15 push jerks, 75#/55#
18 squats

Junior Varsity:
18:00 AMRAP
12 toes-to-bar
15 push jerks, 45#/35#
18 squats

Novice:
15:00 AMRAP
9 toes-to-bar
12 push jerks, 25#/15#
15 squats

Elementary:
10:00 AMRAP
6 toes-to-bar or knees-to-elbows or knee raises
9 push presses, unloaded-10#
12 squats

Preschool:
5:00 AMRAP
3-5-second bar hang with knee raise => forward roll
3 push-up-the-sky presses, unloaded => pick your own animal walk, 5 meters
3 super-slow squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 Bulgarian split squats, each leg
20 sit-ups

Mobilize shoulders, hips, hamstrings

Elementary:
5:00-10:00
Bulgarian squat practice

Preschool:
5:00
Walking lunge relay races
Posted by Jeff Martin on December 27 2013 at 06:00 PM


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