Tuesday April 24th, 2007

CrossFit Kids - Weightlifting for kids

CrossFit Kids action photo - Pict0007

Big Dawgs:

For time:
40 Wall-ball 
40 Pull-ups
25 Wall-ball
25 Pull-ups
10 Wall-ball
10 Pull-ups

Use 10-14 pound medicine ball launched to a target 8 feet above the ground.

Porch:

For Time:
30 Wall-ball
30 Pull-ups
20 Wall-ball
20 Pull-ups
10 Wall-ball 
10 Pull-ups

Use10-14 pound medicine ball launched to a target 8 feet above the ground.

Pack:

For Time
25 Wall-ball 
25 Jumping Pull-ups
15 Wall-ball 
15 Jumping Pull-ups
5  Wall-ball
5 Jumping Pull-ups

Use 6-8 pound medicine ball launched to a target 6-8 feet above the ground.

Puppies:

For Time:
20 Wall-ball 
20 Jumping Pull-ups
10 Wall-ball 
10 Jumping Pull-ups
5  Wall-ball
5 Jumping Pull-ups

Use 3-5 pound medicine ball launched to a target 5-6 feet above the ground.

If you do not have a medicine ball the common sub is dumbbell thrusters. For a 10# medicine ball use two 10# dumbbells. Scale the weight down for pack and puppies.

Posted by Jeff Martin on 04/23 at 08:22 PM

Comments:
  1. Mags-sub'd basketball for wall ball-4:02
    Joey sub'd soccerball for wall ball and did 10, 5, 3 reps
    4:44
    Posted by  on  04/25  at  01:55 PM
  2. Anna (5#DB thrusters subbed for wall balls) - 4:11

    Molly (3#DB thrusters subbed for wall balls) - 2:51
    Posted by  on  04/27  at  07:47 PM
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