Thursday, January 23, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => 10 mountain climbers => 2 forward rolls => 30-second bar hang => 3 strict pull-ups => 3 broad jumps => 10 one-legged forward-backward hops, each leg => 100-meter run

Preteen:
3x or 5:00
10 jumping jacks => 10 mountain climbers => 2 forward rolls => 15-second bar hang => 1-3 strict pull-ups => 3 broad jumps => 10 one-legged forward-backward hops, each leg => 100-meter run

Elementary:
3x or 5:00
10 jumping jacks => 10 mountain climbers => 2 forward rolls => 5-10-second bar hang => 2 broad jumps => 10 one-legged forward-backward hops, each leg => 50-meter run

Preschool:
3x or 5:00
5 jumping jacks => forward roll => bar hang => broad jump => 5 one-legged forward-backward hops, each leg => 15-meter run

WOD –
Varsity:
14:00 EMOM
Alternate minutes:
Shoulder press (pick a dumbbell load to achieve no more than 5 perfect reps/minute)
Double-unders (no more than 30 reps/minute)

Junior Varsity:
14:00 EMOM
Alternate minutes:
Shoulder press (pick a dumbbell load to achieve no more than 5 perfect reps/minute)
Double-unders (no more than 30 reps/minute)

Novice:
14:00 EMOM
Alternate minutes:
Shoulder press (pick a dumbbell load to achieve no more than 5 perfect reps/minute)
Double-unders (no more than 30 reps/minute)

Preteen:
8:00 AMRAP
5 dumbbell shoulder presses, 3#-20#
15 double-unders or 30 single-unders

Elementary:
8:00 AMRAP
5 dumbbell shoulder presses, unloaded-5#
10 double-unders or single-unders

Preschool:
5:00 AMRAP
3 push-up-the-sky presses, unloaded => 5-meter bear crawl
6 side-to-side hops => 3 super-slow squats
15-meter skip

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
5 Turkish get-ups (use DBs from WOD)
1 muscle-up

Preteen:
10:00
Practice Turkish get-ups

Elementary:
3x
25-meter farmer’s carry, 3#-5#
10-seconds in the bottom of the squat

Preschool:
5:00
Farmers and Lumberjacks
Posted by Jeff Martin on January 22 2014 at 08:00 PM


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