Sunday, February 16, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => 5 perfect squats => 30 seconds in the bottom of the squat => monkey bar pass or bar hang => 5 perfect-plank push-ups => basic dot drill x 10 => 200-meter run

Preteen:
3x or 5:00
Handstand walk or bear crawl => 5 perfect squats => 15 seconds in the bottom of the squat => monkey bar pass or bar hang => 5 perfect-plank push-ups => basic dot drill x 10 => 200-meter run

Elementary:
3x or 5:00
Bear crawl => 5 super-slow squats => 10 seconds in the bottom of the squat => monkey bar pass or bar hang => 3 push-ups => basic dot drill x 10 => 100-meter run

Preschool:
3x or 5:00
Bear crawl => 3 super-slow squats => sit in the bottom of the squat => bar hang => 3 push-ups => 15-meter skip => 15-meter bunny hop

WOD –
Varsity:
3 rounds
1:00 plank hold
30 wall ball shots, 20#/14#, 10’ target
20 pull-ups
** add 5 wall ball shots for every break in the plank

Junior Varsity:
3 rounds
1:00 plank hold
30 wall ball shots, 14#/10#, 10’ target
20 pull-ups
** add 5 wall ball shots for every break in the plank

Novice:
3 rounds
1:00 plank hold
20 wall ball shots, 10#/8#, 9’ target
15 pull-ups
** add 5 wall ball shots for every break in the plank

Preteen:
3 rounds
1:00 plank hold
10 wall ball shots, 6#-14#, 9’ target
10 pull-ups (progressions or assisted okay)

Elementary:
3 rounds
0:30 plank hold
10 wall ball shots, dodgeball-6#, 6’-8’ target
5 pull-ups

Preschool:
3 rounds
Plank walk or hold => ball toss for distance
Plank walk or hold => 4 monkey hangs
Plank walk or hold => 3 super-slow squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Max L-sit
25 sit-ups

Mobility

Preteen:
3x
With partner: L-sits while partner runs 100 meters

Elementary:
5:00
Nutrition discussion: Macronutrients

Preschool:
3:00-5:00
Musical medicine balls
Posted by Jeff Martin on February 15 2014 at 08:00 PM


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