Thursday, February 13, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
5 burpees => bear crawl => 2 cartwheels => 10 one-legged side-to-side hops, each leg => 5 perfect squats => 30 seconds in the bottom of the squat => 50-meter high-knee skip => 50-meter back pedal

Preteen:
3x or 5:00
5 burpees => bear crawl => 2 cartwheels => 10 one-legged side-to-side hops, each leg => 5 perfect squats => 15 seconds in the bottom of the squat => 50-meter high-knee skip => 50-meter back pedal

Elementary:
3x or 5:00
5 burpees => bear crawl => cartwheel => 10 one-legged side-to-side hops, each leg => 5 super-slow squats => 5-10 seconds in the bottom of the squat => 25-meter high-knee skip => 25-meter side shuffle

Preschool:
3x or 5:00
3 burpees => crab walk => forward roll => 5 one-legged side-to-side hops, each leg => 10-meter skip => 10-meter side shuffle

WOD –
Varsity:
6 rounds
25 squats
10-meter there-and-back handstand walk
15 knees-to-elbows

Junior Varsity:
5 rounds
25 squats
8-meter there-and-back handstand walk
15 knees-to-elbows

Novice:
4 rounds
20 squats
6-meter there-and-back handstand walk
10 knees-to-elbows

Preteen:
5 rounds
12 squats
5-meter handstand walk or there-and-back bear crawl
6 knees-to-elbows

Elementary:
5 rounds
10 squats
10-meter there-and-back bear crawl
10 sit-ups

Preschool:
3 rounds
3 super-slow squats => 10-meter run => 10-meter giant steps
3 sit-ups => 5-meter bear crawl => broad jump for 5 meters total

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00 EMOM
1 rope climb and 3-5 strict pull-ups

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

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

Preschool:
3:00-5:00
Tarzan rope swings
Posted by Jeff Martin on February 12 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 - CrossFit Kids Snohomish - Olympic Lifting



Monthly Archives



Most recent entries



Events.

Upcoming Events




Syndicate