Sunday, December 22, 2013

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
200-meter jog => 10 squats => 10 lateral lunges => 200-meter run => 10 squats => 10 lunge steps => 200-meter sprint

Elementary:
100-meter jog => 10 squats => 10 lateral lunges => 100-meter run => 10 squats => 10 lunge steps => 100-meter sprint

Preschool:
5:00
Lunge focus work

WOD –
Varsity:
50 pull-ups
5 rope climbs
50 dips
5 rope climbs
50 knees-to-elbows
5 rope climbs

Junior Varsity:
40 pull-ups
4 rope climbs
40 dips
4 rope climbs
40 knees-to-elbows
4 rope climbs

Novice:
30 pull-ups
3 rope climbs
30 dips
3 rope climbs
30 knees-to-elbows
3 rope climbs

Elementary:
10 pull-ups
1 rope climb or beginner rope climb
10 push-ups
1 rope climb or beginner rope climb
10 knees-to-elbows or knee raises
1 rope climb or beginner rope climb

Preschool:
3 rounds
4 monkey hangs => 5-meter bear crawl
4 burpees => 5-meter crab walk
4 squats => 5-meter bunny hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Handstand walk for distance
Max 10-meter shuttle run in 1:00
Max double-unders in 1:00

Elementary:
5:00-10:00
Handstand practice

Preschool:
5:00
Headstands and frog stands

Posted by Jeff Martin on December 21 2013 at 06:00 PM


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