Sunday, November 12th

CrossFit Kids - Climbing Seminar with Rob Miller and his assistant Delaney T.

CrossFit Kids action photo - Crossfit_kids_climbing_1

Apply the Tabata protocol of 20 seconds of work followed by 10 seconds of rest to the following:

Big Dawgs:
8 Rounds of:
Hang Squat Cleans (25-30#)
Kettle Bell Swings (20-25#)
Pull ups

The Porch:
6 Rounds of:
Hang Squat Cleans (20#)
Kettle Bell Swings (20#)
Pull ups

Pack:
6 Rounds of:
Hang Squat Cleans (15#)
Kettle Bell Swings (15#)
Pull ups

Puppies:
6 Rounds of:
Hang Squat Cleans (10#)
Kettle Bell Swings (10#)
Jumping or Beginner Pull ups

Buttercups:
4 Rounds of:
Hang Squat Cleans (5-8#)
Kettle Bell Swings (5-8#)
Jumping or Beginner Pull ups

CrossFit One Day Climbing Seminar with Rob Miller

Posted by Jeff Martin on 11/11 at 08:26 PM

Comments:
  1. Delaney, you are an amazing little girl.

    And your big sister, Darby, is pretty darn great too. Your mom and dad must be extremely proud.
    Posted by  on  11/11  at  10:45 PM
  2. Hi guys

    Can someone explain the diferent color stickers and numbered holds on the wall?
    Posted by Davie  on  11/12  at  09:41 AM
  3. Davie,
    The tape represents specific routes that Rob set. On a specific route you would onmly be able to use those holds designated by the routes maker. Much harder than just going up the boulder any way you can.
    J
    Posted by Jeff Martin  on  11/12  at  11:55 AM
  4. Thanks Jeff
    Posted by Davie  on  11/12  at  12:50 PM
  5. 9-6-3
    pull-ups
    kettle-bell swings
    9:56

    I DID GREAT!!!
    Posted by  on  11/12  at  08:56 PM
  6. Rob,
    Thank you so much for all the help and a great weekend on the wall. I'll conquer the horn before your next visit.
    Posted by  on  11/13  at  07:58 AM
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