Monday, January 13, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 mountain climbers => 10 squats => 2 forward rolls => handstand walk or bear crawl => precision jump => speed ladder => basic dot drill x 10 => 3 broad jumps

Preteen:
3x or 5:00
10 mountain climbers => 10 squats => 2 forward rolls => handstand walk or bear crawl => precision jump => speed ladder => basic dot drill x 10 => 3 broad jumps

Elementary:
½ Tabata tantrums

Preschool:
3x or 5:00
Forward roll => bear crawl => 5 vertical jumps => walking lunge => angry gorilla walk

WOD –
Varsity:
5 rounds
20 toes-to-bar => 200-meter run
20 push-ups => 200-meter run
20 pull-ups => 200-meter run

Junior Varsity:
5 rounds
20 toes-to-bar => 200-meter run
20 push-ups => 200-meter run
20 pull-ups => 200-meter run

Novice:
4 rounds
10 toes-to-bar => 200-meter run
15 push-ups => 200-meter run
20 pull-ups => 200-meter run

Preteen:
3 rounds
8 toes-to-bar => 200-meter run
10 push-ups => 200-meter run
12 pull-ups => 200-meter run

Elementary:
3 rounds
6 toes-to-bar or knees-to-elbows or knee raises => 100-meter run
8 push-ups => 100-meter run
10 pull-ups (progressions or assisted okay) => 100-meter run

Preschool:
3 rounds
3 knee raises => 5-meter bunny hop
3 push-ups => 5 jumping jacks
3-meter army crawl => broad jump

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Rope climbs

Preteen:
5:00 AMRAP
Rope climbs

Elementary:
5:00-10:00
Rope climbing practice

Preschool:
5:00
Rope climbing play


Posted by Jeff Martin on 01/12

 

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