Tuesday, March 4th 2008

CrossFit Kids - Teaching the front squat

CrossFit Kids action
CrossFit Kids action

CrossFit Kids Certification

Ante up!
1 minute handstand hold. Hold in a handstand position for 1 minute. Take as many breaks as necessary just make sure the total time adds up to 1 minute.

Big Dawgs:
21-15-9
Front Squat, 45-55#
D Ball Slam, 12#

The Porch:
21-15-9

Front Squat, 25-35#
D Ball Slam, 12#

Pack:
21-15-9

Front Squat, 10-15#
D Ball Slam, 6-8#

Puppies:
15-12-9

Front Squat, 5-10#
D Ball Slam, 4-6#

Buttercups:
12-9-6

Front Squat, (unweighed elbows up)
D Ball Slam, 4-6#

Cash Out!
1 minute L hold. Hold in a L-hang position for 1 minute. Take as many breaks as necessary just make sure the total time adds up to 1 minute.

* Dumbbells okay to sub in front squats. Just make sure the elbows are up.

** You can fill a pillow case with rags and such if you do not have a d ball. Just boost up the reps to make up for the lighter weight.
Posted by Jeff Martin on 03/03 at 09:30 PM

Comments:
  1. I did the below workout this morning my time was 8:05.

    21-15-9
    push jerk 45#
    knees-to-elbows
    Posted by  on  03/04  at  09:54 AM
  2. what is a D ball slam???
    Posted by  on  03/04  at  01:24 PM
  3. The Porch:
    21-15-9
    Front Squat, 25#
    D Ball Slam, 14#
    Time 6:49
    The D Ball Slam was fun and easy,so it was fun!!
    Posted by  on  03/04  at  03:11 PM
  4. Both girls did 1 minute of handstands before and then 1 minute of hanging from a pull-up bar and holding their knees in the top position of knee ups

    Puppies wod using 5#DBs and slamming an exercise ball from overhead instead of a DBall Slam

    Anna - 4:05
    Molly - 5:21
    Posted by  on  03/05  at  03:00 PM
  5. kylie,
    Sorry I wasn't able to answer you yesterday.
    D-balls are type of ball we use. Another name for this exercise is slam ball.

    Get in a squat stance.

    Pick ball up.

    Keep your back straight through the entire exercise, don't let it hunch over.

    Lift ball overhead and bring it down to the ground in front of you with all your strength as you drop down into a squat.

    Pick it up and do it again.

    As Coach Jeff said above, you can use a pillow case stuffed full of rags or towels. Add a few extra slams to make up for using the lighter weight.
    Posted by  on  03/05  at  06:50 PM
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