Tuesday, September 7th 2010

CrossFit Kids - Skill Work

CrossFit Kids action

CrossFit Kids - FXTX

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Big Dawgs and The Porch:
3 x or 5:00
15 Side to side hops => Run 35 M => Back pedal 35 M => 5 Ice cream makers => 5 Handstand attempts

Pack and Puppies:
3 x or 5:00
10 Side to side hops => Run 20 M => Back pedal 20 M => 3 Ice cream makers (tucked okay) => 3 Handstand attempts


Shuttle run

For todays workout you will need to mark two parallel lines 10 M apart.

Big Dawgs:
Using the Tabata protocol of 20 seconds on 10 seconds off perform 8 rounds of Shuttle runs (score is total number of lines touched in the 8 rounds), immediately followed by 8 rounds of squats (score is total number of squats completed in the 8 rounds), immediately followed by a single 800 M run.

The Porch:
Using the Tabata protocol of 20 seconds on 10 seconds off perform 8 rounds of Shuttle runs (score is total number of lines touched in the 8 rounds), immediately followed by 8 rounds of squats (score is total number of squats completed in the 8 rounds), immediately followed by a single 600 M run.

Pack:
Using the Tabata protocol of 20 seconds on 10 seconds off perform 6 rounds of Shuttle runs (score is total number of lines touched in the 6 rounds), immediately followed by 6 rounds of squats (score is total number of squats completed in the 6 rounds), immediately followed by a single 400 M run.

Puppies:
Using the Tabata protocol of 20 seconds on 10 seconds off perform 4 rounds of Shuttle runs (score is total number of lines touched in the 4 rounds), immediately followed by 4 rounds of squats (score is total number of squats completed in the 4 rounds), immediately followed by a single 100-200 M run


Cash out
Big Dawgs and The Porch:
2 x
10 Toes to bar
15 Back extensions
20 Sit ups

Pack and Puppies:
2 x
5 Toes to bar (Progressions or assisted okay)
10 Back extensions
15 Sit ups
Posted by Jeff Martin on September 06 2010 at 12:55 PM

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