Wednesday, March 5th 2008

CrossFit Kids - Medicine Ball Cleans

CrossFit Kids action

"Joey"


Big Dawgs:

21 Broad jumps
21 Thrusters, 45#
21 Pull ups
15 Broad jumps
15 Thrusters, 45#
15 Pull ups
9 Broad jumps
9 Thrusters, 45#
9 Pull ups

The Porch:

21 Broad jumps
21 Thrusters, 30-40#
21 Pull ups
15 Broad jumps
15 Thrusters, 30-40#
15 Pull ups
9 Broad jumps
9 Thrusters, 30-40#
9 Pull ups

Pack:

15 Broad jumps
15 Thrusters, 15-25#
15 Beginner Pull ups
12 Broad jumps
12 Thrusters, 15-25#
12 Beginner Pull ups
9 Broad jumps
9 Thrusters, 15-25#
9 Beginner Pull ups

Puppies:

12 Broad jumps
12 Thrusters, 8-10#
12 Beginner Pull ups
9 Broad jumps
9 Thrusters, 8-10#
9 Beginner Pull ups
6 Broad jumps
6 Thrusters, 8-10#
6 Beginner Pull ups

Buttercups:

12 Broad jumps
12 Thrusters, PVC-5#
12 Assisted Pull ups
9 Broad jumps
9 Thrusters, PVC-5#
9 Assisted Pull ups
6 Broad jumps
6 Thrusters, PVC-5#
6 Assisted Pull ups


Joey demonstrates her WOD.

Posted by Jeff Martin on 03/04 at 08:25 PM

Comments:
  1. hi9 im new to cross kids what do u mean by Thrusters?
    and what do u mean by 15 Thrusters, 45#
    Posted by  on  03/05  at  03:58 AM
  2. I did 75 box jumps (24" box) for my morning workout my time was 2:08.
    Posted by  on  03/05  at  06:43 AM
  3. we did JOEY today.
    WOW JOEY!!!congrats!
    Puppies WOD w/ all kipping pull-ups & 5#DB thrusters.
    Anna got: 6:36 (6 min. PR!)
    Molly got: 10:45!
    wee-ell, got to go!
    by!
    Anna
    Posted by  on  03/05  at  04:02 PM
  4. om
    Thrusters are a front squat followed by a press. Hold dumbbells or bar in rack position, front squat, come up out of the bottom of the squat and immediately press weight directly overhead.

    For example, Pack would do 15 Thrusters on the first round with 15-25# total (either one 25# bar or divided between 2 dumbbells). You should not attempt Big Dawgs workouts unless you know how to complete the movement very well.

    You need to learn to front squat and press correctly before you attempt to put these two movements together. Practice front squats and presses separately, think link them for a thruster. Technically, there is a change in rack position as you move from the front squat to the press. Look for videos on this site and http://www.crossfit.com that will help you to understand the movements.
    Posted by  on  03/05  at  06:45 PM
  5. om, Cyndi explained the thrusters already for you. When you see #45 or 45# this mean lbs. That is the weight to use for WOD.
    Posted by  on  03/07  at  01:18 PM
  6. djgffawg abhpjeds http://rwqwjmpa.com pmsutqeb xjyrcega bjcqpxaw
    Posted by ybxlgxok  on  05/07  at  07:23 AM
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