Tuesday, January 21, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => 2 forward rolls => 2 precision jumps => basic dot drill x 10 => speed ladder => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter high knee skip

Preteen:
3x or 5:00
Handstand walk or bear crawl => 2 forward rolls => 2 precision jumps => basic dot drill x 10 => speed ladder => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter high knee skip

Elementary:
3x or 5:00
Bear crawl => 2 forward rolls => precision jump => basic dot drill x 10 => speed ladder => 25-meter side shuffle => 25-meter high knee skip

Preschool:
3x or 5:00
Handstand walk or bear crawl => 2 forward rolls => 2 precision jumps => basic dot drill x 10 => speed ladder => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter high knee skip

WOD –
Varsity:
5 rounds, rest 2:00 in between
200-meter sprint
Max push-ups

Junior Varsity:
5 rounds, rest 2:00 in between
200-meter sprint
Max push-ups

Novice:
4 rounds, rest 2:00 in between
200-meter sprint
Max push-ups

Preteen:
3 rounds, rest 2:00 in between
200-meter sprint
Max push-ups

Elementary:
3 rounds
100-meter run
10 push-ups
10 squats

Preschool:
3 rounds
3-5-meter one-legged hop, right leg => 3 push-ups
3-5-meter one legged hop, left leg => 3 super-slow squats
3-5-meter giant steps => 3 box jumps, 10”-12”
3-5-meter plank walk => 5 jumping jacks

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 Bulgarian squats, each leg
10 rockets, each leg
10 box step ups, unloaded-35# dumbbells

Preteen:
3x
5 Bulgarian squats, each leg
5 rockets, each leg
10 box step ups

Elementary:
5:00-10:00
Bulgarian squats
Box step ups, 10”-20”

Preschool:
2x
1:00 balance on left leg
1:00 balance on right leg
Posted by Jeff Martin on January 20 2014 at 08:00 PM


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