Thursday, February 6, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => 5 overhead squats w/PVC => sit in bottom of overhead squat => 10 mountain climbers => handstand walk or bear crawl => 10 vertical jumps => 50-meter high-knee skip => 50-meter back pedal

Preteen:
3x or 5:00
10 PVC pass-throughs => 5 overhead squats w/PVC => sit in bottom of overhead squat => 10 mountain climbers => handstand walk or bear crawl => 10 vertical jumps => 50-meter high-knee skip => 50-meter back pedal

Elementary:
3x or 5:00
5 PVC pass-throughs => 10 mountain climbers => bear crawl forward and backward => 10 vertical jumps => 25-meter high-knee skip => 25-meter side shuffle

Preschool:
3x or 5:00
Duck walk => forward roll => broad jump => bunny hops => zombie walk => giant steps

WOD –
Varsity:
12:00 AMRAP
12 dumbbell hang power cleans, 35#/25#
8 knees-to-elbows
2 muscle-ups

Junior Varsity:
12:00 AMRAP
12 dumbbell hang power cleans, 25#/20#
8 knees-to-elbows
2 muscle-ups

Novice:
12:00 AMRAP
10 dumbbell hang power cleans, 20#/15#
5 knees-to-elbows
1 muscle-up

Preteen:
8:00 AMRAP
10 dumbbell hang power cleans, 5#-20#
6 knees-to-elbows
3 burpee-pull-ups

Elementary:
10:00 AMRAP
10 hang power cleans, unloaded-10#
8 sit-ups
4 monkey hangs

Preschool:
5:00 AMRAP
3 dip-shrug-drop-stands => 5-meter bear crawl
3 sit-ups => 5-meter army crawl under at least one obstacle (eg, bench)
3 monkey hangs => walk a low balance beam or “tightrope” (on ground)

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Gymnastics tekkers – pick a skill and practice

Preteen:
5:00-10:00
Headstand and handstand practice

Elementary:
5:00-10:00
Headstand and handstand practice

Preschool:
3:00-5:00
Duck, duck, goose
Posted by Jeff Martin on February 05 2014 at 08:36 PM


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