Sunday, January 19, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 squats => 5 burpees => 10 one-legged forward-backward hops, each leg => 3 cartwheels => speed ladder => basic dot drill x 10 => 50-meter high-knee skip => 50-meter back pedal

Preteen:
3x or 5:00
10 squats => 5 burpees => 10 one-legged forward-backward hops, each leg => 3 cartwheels => speed ladder => basic dot drill x 10 => 50-meter high-knee skip => 50-meter back pedal

Elementary:
3x or 5:00
5 super-slow squats => 3 burpees => 10 one-legged forward-backward hops, each leg => 2 cartwheels => speed ladder => basic dot drill x 10 => 25-meter high-knee skip => 25-meter back pedal

Preschool:
3x or 5:00
3 super-slow squats => 3 burpees => 3 one-legged hops, each leg => forward roll => 10-meter skip => 10-meter giant steps

WOD –
Varsity:
3 rounds, rest 3:00 in between
50 double-unders
Max thrusters, 95#/65#
Max pull-ups

Junior Varsity:
3 rounds, rest 3:00 in between
50 double-unders
Max thrusters, 55#/45#
Max pull-ups

Novice:
3 rounds, rest 3:00 in between
50 double-unders
Max thrusters, 35#/25#
Max pull-ups

Preteen:
3 rounds, rest 2:00 in between
25 double-unders or 50 single-unders
15 thrusters, PVC-35#
15 pull-ups (progressions or assisted okay)

Elementary:
3 rounds
12 double-unders or 12 single-unders
12 thrusters, unloaded-10#
6 pull-ups (progressions or assisted okay)

Preschool:
3 rounds
5-meter bunny hop => 3 front squats, unloaded
5-meter bunny hop => 3 monkey hangs
1 running broad jump

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Max toes-to-bar

Preteen:
Max plank hold

Elementary:
3x
5-10-meter walking plank
10 sit-ups

Preschool:
5:00
Plank games
Posted by Jeff Martin on January 18 2014 at 08:00 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 - CrossFitKidsteensHelen



Monthly Archives



Most recent entries



Events.

Upcoming Events




Syndicate