Saturday, January 25, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 squats => 2 forward rolls => 10 mountain climbers => 2 cartwheels => 10 inchworm push-ups => 2 broad jumps

Preteen:
3x or 5:00
10 squats => 2 forward rolls => 10 mountain climbers => 2 cartwheels => 10 inchworm push-ups => 2 broad jumps

Elementary:
3x or 5:00
5 squats => forward roll => 5 mountain climbers => cartwheel => 5 inchworm push-ups => 2 broad jumps

Preschool:
3x or 5:00
3 super-slow squats => forward roll => 2-meter inchworm walk => 5 jumping jacks => 5-meter duck walk

WOD –
Varsity:
3 rounds
5 push presses, 155#/115#
10 box jumps, 33”/30”

Junior Varsity:
3 rounds
5 push presses, 75#/55#
10 box jumps, 30”

Novice:
3 rounds
5 push presses, 45#/35#
10 box jumps, 24”-30”

Preteen:
3 rounds
5 push presses, PVC-35#
10 box jumps, 20”-24”

Elementary:
3 rounds
5 push presses, unloaded-10#
10 box jumps, 12”-24”

Preschool:
3 rounds
Bear crawl forward => bear crawl backward
3 push-up-the-sky presses => Hold up the sky and walk 5 meters
3 box jumps, 10”-12”

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
50-meter waiter’s carry, each arm, 10#-45#
25 sit-ups

Preteen:
3x
50-meter waiter’s carry, each arm, 5#-15#
15 sit-ups

Elementary:
5:00-10:00
Zombie tag

Preschool:
3:00-5:00
Tag
Posted by Jeff Martin on January 24 2014 at 08:00 PM


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