Tuesday, December 31, 2013

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => forward roll => monkey bar pass => cartwheel => balance beam traverse => basic dot drill x 10 => 50-meter high-knee skip => 50-meter carioca

Elementary:
3x or 5:00
Bear crawl => forward roll => monkey bar pass => cartwheel => balance beam traverse => basic dot drill x 10 => 25-meter high-knee skip => 25-meter carioca

Preschool:
3x or 5:00
Bear crawl => forward roll => duck walk => forward roll => army crawl => balance beam traverse => basic dot drill x 10 => 15-meter skip => 15-meter run

WOD –
Varsity:
20:00 AMRAP
7 box jumps, 30”/24”
9 burpees
11 pull-ups

Junior Varsity:
18:00 AMRAP
7 box jumps, 30”/24”
9 burpees
11 pull-ups

Novice:
15:00 AMRAP
5 box jumps, 24”
7 burpees
9 pull-ups

Elementary:
10:00 AMRAP
5 box jumps, 12”-24”
6 burpees
7 pull-ups (progressions or assisted okay)

Preschool:
5:00 AMRAP
3 box jumps, 6”-12”
5-meter bunny hop => 5-10-second plank hold
4 monkey hangs
5-meter bunny hop => 1 wall walk-up

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2x
1:00 L-sit
1:00 plank hold

Shoulder and hip mobility

Elementary:
2x-3x
Practice L-sits
1:00 plank hold

Preschool:
5:00
Headstand practice

Posted by Jeff Martin on 12/30

 

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