Thursday, January 16, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => 10 mountain climbers => 2 precision jumps => 10 one-legged hops on a 6” box or curb, each leg => 50-meter high-knee skip => 50-meter carioca

Preteen:
3x or 5:00
Handstand walk or bear crawl => 10 mountain climbers => 2 precision jumps => 10 one-legged hops on a 6” box or curb, each leg => 50-meter high-knee skip => 50-meter carioca

Elementary:
3x or 5:00
Bear crawl => 10 mountain climbers => 2 precision jumps => 10 one-legged hops, each leg => 25-meter high-knee skip => 25-meter side shuffle

Preschool:
3x or 5:00
Bear crawl => 5 mountain climbers => precision jump => 5 one-legged hops, each leg => 15-meter skip => 15-meter run

WOD –
Varsity:
8:00 AMRAP
1 rope climb
12 hang power snatches, 75#/55#
6 burpees

Junior Varsity:
8:00 AMRAP
1 rope climb
12 hang power snatches, 45#/35#
6 burpees

Novice:
8:00 AMRAP
1 rope climb
9 hang power snatches, 25#/15#
6 burpees

Preteen:
8:00 AMRAP
1 rope climb
9 hang power snatches, PVC-35#
6 burpees

Elementary:
8:00 AMRAP
1 rope climb or beginner rope climb
7 hang power cleans, unloaded-10#
5 burpees

Preschool:
5:00 AMRAP
1 Tarzan rope swing to Station 1=> 3 dip-shrug-drop-stands, unloaded
1 Tarzan rope swing to Station 2 => 3 super-slow squats
1 Tarzan rope swing to Station 3 => 3 broad jumps

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Muscle-ups and pistol squats

Preteen:
10:00
Max hold in support on rings

Elementary:
5:00-10:00
Ring play
Preschool:
5:00
Ring play
Posted by Jeff Martin on 01/15

 

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