Sunday, February 2, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
3 wall walk-ups => 3 push-ups => 5 pull-ups => 10 squats => 50-meter high-knee skip => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle

Preteen:
3x or 5:00
2 wall walk-ups => 3 push-ups => 4 pull-ups => 5 squats => 50-meter high-knee skip => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle

Elementary:
3x or 5:00
1 wall walk-up => 2 push-ups => 3 monkey hangs => 5 squats => 25-meter high-knee skip => 25-meter run

Preschool:
3x or 5:00
Plank walk => forward roll => 5 bunny hops => log roll => 1 jump and spin => 10-meter run => 1 Tarzan rope swing

WOD –
Varsity:
4 rounds
3-meter handstand walk to wall => 4 handstand push-ups
50-meter run =>50-meter back pedal
8 full snatches, 95#/65#

Junior Varsity:
4 rounds
3-meter handstand walk to wall => 4 handstand push-ups
50-meter run =>50-meter back pedal
8 full snatches, 55#/45#

Novice:
4 rounds
3-meter handstand walk to wall => 3 handstand push-ups
50-meter run =>50-meter back pedal
6 full snatches, 35#/25#

Preteen:
3 rounds
3-meter bear crawl => 2 handstand push-ups or 4 hand-release push-ups
50-meter run =>50-meter back pedal
5 power snatches, PVC-35#

Elementary:
4 rounds
3-meter bear crawl => 5 burpees
50-meter run
3-meter bear crawl => 5 push presses, unloaded-10#

Preschool:
3 rounds
3-meter bear crawl => 3 burpees => 3-meter skip
3-meter giant steps => 3 super-slow squats on low box

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 Turkish get-ups, unloaded-35#
5 Sotts press, PVC-45#

Mobilize

Preteen:
10:00
Handstand walk practice

Elementary:
5:00-10:00
Handstand practice

Preschool:
3:00-5:00
Headstands and frog stands
Posted by Jeff Martin on February 01 2014 at 08:00 PM


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