Saturday, February 8, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl gymkhana => 3 cartwheels => precision jump => 10 one-legged forward-backward hops, each leg => speed ladder => 4 x 25-meter shuttle run

Preteen:
3x or 5:00
Handstand walk or bear crawl => 2 cartwheels => precision jump => 10 one-legged forward-backward hops, each leg => speed ladder => 4 x 25-meter shuttle run

Elementary:
3x or 5:00
Bear crawl => cartwheel => precision jump => 10 one-legged forward-backward hops, each leg => speed ladder => 2 x 25-meter shuttle run

Preschool:
3x or 5:00
Bear crawl => log roll => running long jump => duck walk => 5 jumping jacks

WOD –
Varsity:
18:00 AMRAP
800-meter run
50 wall ball shots, 20#/14#, 10’ target
50 push-ups
2 rope climbs

Junior Varsity:
18:00 AMRAP
800-meter run
40 wall ball shots, 14#/10#, 10’ target
40 push-ups
2 rope climbs

Novice:
15:00 AMRAP
600-meter run
30 wall ball shots, 10#/8#, 9’ target
30 push-ups
2 rope climbs

Preteen:
12:00 AMRAP
400-meter run
25 wall ball shots, 8#-14#, 9’ target
25 push-ups
1 rope climb

Elementary:
10:00 AMRAP
200-meter run
20 wall ball shots, dodgeball-6#, 6’-8’ target
10 push-ups
1 rope climb or beginner rope climb

Preschool:
5:00 AMRAP
15-meter skip => dodgeball toss for distance x 3
3-meter plank walk => 1 push-up

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Max vertical jump
Max bar hang

Mobility

Preteen:
3x
Max vertical jump
Max bar hang

Elementary:
3x
Max broad jump
1x
Max bar hang

Preschool:
3:00-5:00
Tarzan rope swings
Posted by Jeff Martin on February 07 2014 at 08:45 PM


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