Wednesday, December 11, 2013

CrossFit Kids
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Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => 10 walking lunges => 10 lateral lunges => 10 vertical jumps for height => forward roll => 3 one-legged precision jumps, each leg => 100-meter run

Elementary:
3x or 5:00
Bear crawl => 10 walking lunges => 10 lateral lunges => 10 vertical jumps for height => forward roll => 3 one-legged precision jumps, each leg => 50-meter run

Preschool:
3x or 5:00
Bear crawl => 5 walking lunges => 5 vertical jumps for height => forward roll => one-legged precision jump, each leg => 15-meter run

WOD –
Varsity:
15:00 AMRAP
15 lunge steps, 35#/30# dumbbells
12 shoulder presses, 35#/30#
9 toes-to-bar

Junior Varsity:
15:00 AMRAP
15 lunge steps, 25#/20# dumbbells
12 shoulder presses, 25#/20#
9 toes-to-bar

Novice:
12:00 AMRAP
12 lunge steps, 20#/15# dumbbells
10 shoulder presses, 20#/15#
8 toes-to-bar

Elementary:
10:00 AMRAP
8 lunge steps, unloaded-5# dumbbells
6 shoulder presses, unloaded-5#
4 toes-to-bar or knees-to-elbows or knee raises

Preschool:
5:00 AMRAP
4 lunge steps => 2 broad jumps
4 push-up-the-sky presses, unloaded => 5-meter bunny hop
4 knee raises => 5-meter skip

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x 100-meter sprints
Shoulder, hip, and hamstring mobility

Elementary:
2 x 50-meter sprints

Preschool:
5:00
Dip-shrug-drop-stand practice

Posted by Jeff Martin on December 10 2013 at 06:30 PM


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