Saturday, January 11, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
5 perfect squats => 30 seconds in the bottom of a perfect squat => 2 forward rolls => 10 one-legged side-to-side hops, each leg => 50-meter high-knee skip => 50-meter back pedal

Preteen:
3x or 5:00
5 perfect squats => 15 seconds in the bottom of a perfect squat => 2 forward rolls => 10 one-legged side-to-side hops, each leg => 50-meter high-knee skip => 50-meter back pedal

Elementary:
3x or 5:00
5 super-slow squats => 10 seconds in the bottom of a squat => 2 forward rolls => 10 one-legged side-to-side hops, each leg => 25-meter high-knee skip => 25-meter back pedal

Preschool:
3x or 5:00
3 squats => 5 seconds in the bottom of a perfect squat => 1 log roll => 5 one-legged side-to-side hops, each leg => 10-meter skip => 10-meter bunny hop

WOD –
Varsity:
18:00 AMRAP
12 toes-to-bar
15 front squats, 95#/65#
18 double-unders

Junior Varsity:
18:00 AMRAP
12 toes-to-bar
15 front squats, 55#/45#
18 double-unders

Novice:
15:00 AMRAP
9 toes-to-bar
12 front squats, 35#/25#
15 double-unders

Preteen:
12:00 AMRAP
6 toes-to-bar
9 front squats, PVC-35#
12 double-unders or 24 single-unders

Elementary:
10:00 AMRAP
5 toes-to-bar or knees-to-elbows or knee raises
7 front squats, unloaded-10#
9 double-unders or single-unders

Preschool:
5:00 AMRAP
Bar hang => 12” box jump-on-and-over => 5-meter bear crawl
3 super-slow squats => 5-meter one-legged hops => forward roll

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 Bulgarian squats
10 good mornings, PVC-45#

Mobilize shoulders, hips, hamstrings, and ankles

Preteen:
Plank wars

Elementary:
3x
3 one-legged precision jumps, each leg
8 sit-ups

Preschool:
2x
3-meter plank walk
10-second one-legged stand, each leg
Posted by Jeff Martin on 01/10

 

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