Saturday, January 12th 2008

CrossFit Kids - Class Format

CrossFit Kids action
"Small Jumpy Elizabeth"


Big Dawgs
5 rounds
20 Box Jumps to begin each round, then
21-15-9
DB Power Cleans 25# DB's
Ring Dips

Porch:
5 rounds
20 Box Jumps to begin each round, then
21-15-9
DB Power Cleans 15-20# DB's
Ring Dips

Pack:
4 rounds
15 Box Jumps to begin each round, then
21-15-9
DB Power Cleans 8-10# DB's
Bench or Bar Dips

Puppies:
3 rounds
10 Box Jumps to begin each round, then
21-15-9
DB Power Cleans 3-5# DB's
Bench Dips

Posted by Jeff Martin on 01/11 at 08:20 PM

Comments:
  1. I am unsure of the metrics you are using to determine the amount of weight to use for the children i.e. 15-20# DB's. What does that mean exactly in terms of number of reps and the amount of weight. Thanks for the clarification.
    Posted by  on  01/14  at  07:24 AM
  2. TJ,
    It looks like you are asking about The Porch category. The Porch is intended for Young Teens who find that the Pack workout would be too easy, but cannot quite handle the weight and/or reps of the Big Dawg workout.

    In this workout we are suggesting a range for the weight to be used. 15-20# it is our hope that a parent would be guiding their kids workouts and would help pick the appropriate weight. The rep range would be 21-15-9. 21 dumbbell cleans, followed by 21 ring dips, followed by 15 dumbbell cleans, etc.
    Posted by Jeff  on  01/14  at  08:26 AM
  3. TJ,
    These Links also might be helpful. Please feel free to contact us if you have any questions.

    http://www.crossfitkids.com/index.php/About

    http://www.crossfitkids.com/index.php/Dawgs
    Posted by Jeff  on  01/14  at  08:32 AM
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