Sunday, December 15, 2013

CrossFit Kids
CrossFit Kids action
Superheroes For Devan



Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => 5 perfect squats => 3 broad jumps => 10 lateral lunges => 10 one-legged side-to-side hops, each leg => 50-meter side shuffle => 50-meter back pedal

Elementary:
3x or 5:00
10 jumping jacks => 5 super-slow squats => 2 broad jumps => 10 lateral lunges => 10 one-legged side-to-side hops, each leg => 25-meter side shuffle => 25-meter back pedal

Preschool:
3x or 5:00
5 jumping jacks => 3 super-slow squats => broad jump => 6 lateral lunges => 5 one-legged side-to-side hops, each leg => 15-meter side shuffle => 15-meter back pedal

WOD –
Varsity:
6 rounds
500-meter row
10 box jumps, 30”/24”
10 front squats, 95#/65#
200-meter run

Junior Varsity:
6 rounds
500-meter row
10 box jumps, 30”/24”
10 front squats, 55#/45#
200-meter run

Novice:
5 rounds
300-meter row
10 box jumps, 20”
10 front squats, 35#/25#
200-meter run

Elementary:
4 rounds
100-meter row
10 box jumps, 12”-24”
10 front squats, unloaded-10#
50-meter run

Preschool:
3 rounds
3 squat jumps => 5-meter bear crawl
3 squat jumps => 5-meter duck walk
3 squat jumps => balance beam traverse

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
1:00 Plank holds
25 sit-ups

Elementary:
5:00-10:00
Tug of war

Preschool:
5:00
Plank games
Posted by Jeff Martin on December 14 2013 at 07:00 PM


Enter your comments below:
Commenting is not available in this weblog entry.

 

Navigation


How do I get started? :


Dawg.


REGISTERED CROSSFIT KIDS PROGRAMS

Click the Map to find a Registered CrossFit Kids Program in your part of the world.
Registered CrossFit Kids Program search.

MEMBERS:

Login | Register



Free CrossFit Kids Journal issue.

Search CrossFit Kids





Or try the Advanced Search



 

CrossFit Kids - CFK Rainer



Monthly Archives



Most recent entries



Events.

Upcoming Events




Syndicate