Tuesday, January 28, 2014

CrossFit Kids Teen
CrossFit Kids action
The Teen Gauntlet

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => 1 muscle-up => speed ladder => 1 muscle-up => 10 one-legged hops to 6”-12” box, each leg => 1 muscle-up => 10 squats => 10 PVC pass-throughs

Preteen:
3x or 5:00
Handstand walk or bear crawl => 1 muscle-up progression => speed ladder => 1 muscle-up progression => 10 one-legged hops to 6”-12” box, each leg => 1 muscle-up progression => 10 squats => 10 PVC pass-throughs

Elementary:
3x or 5:00
Bear crawl => 10 seconds in bottom of squat => army crawl => 10 seconds in bottom of squat => crab walk => 5 super-slow squats

Preschool:
3x or 5:00
5 jumping jacks => jump and touch the sky x 3 => forward roll => bear crawl => 5-meter bunny hop => 1 jump and spin

WOD –
Varsity:
“Josh”
21-15-9
Overhead squats, 95#/65#
42-30-18
Pull-ups

Junior Varsity:
“Josh”
21-15-9
Overhead squats, 55#/45#
30-20-10
Pull-ups

Novice:
“Josh”
15-12-9
Overhead squats, 35#/25#
21-15-9
Pull-ups

Preteen:
“Josh”
12-9-6
Overhead squats, PVC-35#
Pull-ups (progressions or assisted okay)

Elementary:
12-9-6
Push-ups
9-6-3
Pull-ups (progressions or assisted okay)

Preschool:
3 rounds
3 push-ups => broad jump => 5-meter skip
3 monkey hangs => broad jump => 5-meter giant steps

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Introduction to Sotts press, PVC-45#

Mobilize top to bottom

Preteen:
3x
10 hollow rocks
10 sit-ups

Elementary:
2x
10 hollow rocks
10 sit-ups

Preschool:
3:00-5:00
Duck, duck, goose
Posted by Jeff Martin on January 27 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 Plank Position Plus



Monthly Archives



Most recent entries



Events.

Upcoming Events




Syndicate