Thursday, December 19, 2013

CrossFit Kids Teens
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => forward roll => precision jump => cartwheel => speed ladder => agility course => basic dot drill x 10 => 50-meter high-knee skip => 50-meter carioca

Elementary:
3x or 5:00
Bear crawl => forward roll => precision jump => cartwheel => speed ladder => agility course => basic dot drill x 10 => 25-meter high-knee skip => 25-meter carioca

Preschool:
3x or 5:00
Bear crawl => forward roll => precision jump => army crawl under bench or other obstacle => 10-meter bunny hop => army crawl under bench or other obstacle => 10-meter skip

WOD –
Varsity:
3 x 5:00 AMRAPs, rest 2:00
5 hang power snatches, 95#/65#
6 burpees
7 toes-to-bar

Junior Varsity:
3 x 5:00 AMRAPs, rest 2:00
5 hang power snatches, 55#/45#
6 burpees
7 toes-to-bar

Novice:
3 x 5:00 AMRAPs, rest 2:00
5 hang power snatches, 35#/25#
6 burpees
7 toes-to-bar

Elementary:
8:00 AMRAP
5 hang power cleans, unloaded-10#
5 burpees
5 toes-to-bar or knees-to-elbows or knee raises

Preschool:
5:00 AMRAP
Tarzan rope swing => 3 squats
Balance beam cliff walk => 3 push-ups
5-meter angry gorilla walk => 3 jumping jacks
Plyo-box rock climb => 3 dip-shrug-drop-stand

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Max vertical jump
Wheelbarrow walk

Elementary:
3x
Wheelbarrow walk
10 sit-ups

Preschool:
5:00
Plank games
Posted by Jeff Martin on December 18 2013 at 06:00 PM


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