Saturday, February 1, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
14:00 EMOM
Even minute: Strict pull-ups
Odd minute: Box jumps, 20”-24”

Preteen:
8:00 EMOM
Pull-ups (progressions or assisted okay)

Elementary:
3x or 5:00
Army crawl => forward roll => crab walk => 10 lunge steps => 10 one-legged side-to-side hops, each leg => speed ladder => 25-meter high-knee skip => 25-meter side shuffle

Preschool:
3x or 5:00
Crab walk => 5 jumping jacks => duck walk => forward roll => angry gorilla walk => 3 jumps for joy => 15-meter run => 15-meter skip

WOD –
Varsity:
2 rounds
200-meter sprint
2:00 max hang power cleans, 95#/65#

Junior Varsity:
2 rounds
200-meter sprint
2:00 max hang power cleans, 55#/45#

Novice:
2 rounds
200-meter sprint
2:00 max hang power cleans, 35#/25#

Preteen:
3 rounds
200-meter run
10 hang power cleans, PVC-35#

Elementary:
3 rounds
50-meter run
10 hang power cleans, unloaded-10#

Preschool:
3 rounds
5-meter giant steps => 3 dip-shrug-drop-stands
5-meter bunny hop => 3 super-slow squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
20 barbell walking lunge, 15#-95#
10 barbell step-ups, 15#-95#, 12”-24”

Preteen:
2x
10 barbell walking lunges, PVC-25#
10 box step-ups, 12”-20”

Elementary:
5:00-10:00
Rope climbing practice

Preschool:
3:00-5:00
Tarzan rope swings
Posted by Jeff Martin on January 31 2014 at 08:00 PM


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