Thursday, December 26, 2013

CrossFit Kids Teen
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => 10 jumping jacks => 10 squats => 10 lateral lunges => basic dot drill x 10 => 3 broad jumps => 2 forward rolls

Elementary:
3x or 5:00
10 jumping jacks => 5 squats => 5 lunges => basic dot drill x 10 => 2 broad jumps => 2 forward rolls

Preschool:
3x or 5:00
5 jumping jacks => 3 squats => 3 lunges => basic dot drill x 5 => broad jump => forward roll

WOD –
Varsity:
10:00 AMRAP
11 deadlifts, 185#/125#
7 strict pull-ups
50-meter run => 50-meter back pedal

Junior Varsity:
10:00 AMRAP
9 deadlifts, 115#/75#
6 strict pull-ups
50-meter run => 50-meter back pedal

Novice:
8:00 AMRAP
8 deadlifts, 55#/35#
4 strict pull-ups
50-meter run => 50-meter back pedal

Elementary:
10:00 AMRAP
8 deadlifts, unloaded-10#
4 pull-ups (progressions or assisted okay)
25-meter run => 25-meter back pedal

Preschool:
5:00 AMRAP
5-meter angry gorilla walk => 3 angry gorilla deadlifts, unloaded
5-meter bunny hop => 4 monkey hangs
5-meter backward walk => 3-squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Rope climbs and pistol squats

Elementary:
5:00-10:00
Rope climbing practice

Preschool:
5:00
Rope climbing practice
Posted by Jeff Martin on December 25 2013 at 06:00 PM


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