Thursday, December 12, 2014

CrossFit Kids
CrossFit Kids action


Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
1-mile time trial

Elementary:
3:00
In place: jog => high knees => jog => run => jog => bum kickers => jog => sprint => jog => standing tantrum

Preschool:
2:00-3:00
In place: jog => high knees => jog => run => jog => bum kickers => jog => sprint => jog => standing tantrum

WOD –
Varsity:
3:00 AMRAP
Burpee box jump-on-and-overs, 24”/20”
Rest 2:00
2:00 AMRAP
Box jumps, 24”/20”
Rest 1:00
1:00 AMRAP
Burpees to target, 6”-10” above reach

Junior Varsity:
3:00 AMRAP
Burpee box jump-on-and-overs, 24”/20”
Rest 2:00
2:00 AMRAP
Box jumps, 24”/20”
Rest 1:00
1:00 AMRAP
Burpees to target, 6”-10” above reach

Novice:
3:00 AMRAP
Burpee box jump-on-and-overs, 20”
Rest 2:00
2:00 AMRAP
Box jumps, 20”
Rest 1:00
1:00 AMRAP
Burpees to target, 6” above reach

Elementary:
3:00 AMRAP
Burpee box jump-on-and-overs, 12”-24”
Rest 2:00
2:00 AMRAP
Box jumps, 12”-24”
Rest 1:00
1:00 AMRAP
Burpees

Preschool:
5:00 AMRAP
Box jump or climb-on-and-over 10”-24” (at least 3 boxes)
Bear crawl => forward roll
5 jumping jacks
Box jump or climb-on-and-over 10”-24”
Angry gorilla walk => forward roll
3 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 Turkish get-ups, 15#-35# dumbbell
5 one-legged deadlifts, each leg, unloaded-35# dumbbell

Elementary:
5:00-10:00
Practice Turkish get-ups

Preschool:
5:00
Headstand practice

Posted by Jeff Martin on December 11 2013 at 06:30 PM


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