CROSSFIT KIDS THURSDAY

CrossFit Kids

Warm up:
3:00 minutes: 15m Log Rolls > 10 Single-unders > 10 Push-ups > 15m Side Shuffle

Focus:
Deadlift: Backpacks

WOD:
AMRAP: 7 minutes
Deadlift Conga Line: Backpack, Kettlebell, medicine ball, sandbag etc.
5 Broad Jumps
10 Inchworm Push-ups

Game:
Four Corners: One child is “It” and closes their eyes in middle of playing area. The rest of the class moves clockwise, around cones set up in a square with cone covers that have different colors or numbers on each of the “Four Corners” of the square. Children are performing movements called by trainer (high knee skips, side shuffle, broad jumps, etc) around the 4 corners (or 4 designated spots) of the room. When Trainer calls “Freeze” all kids stop at the cone or designated area they are closest too. The child that is “It” calls out a cone color or number (while eyes are still closed) and children at the corresponding cone color/number get to perform 3 reps of a movement (ie: squats, pushups, etc). Best mover becomes the “It” in the middle. Everyone else at that “corner” goes to a designated “out” area and performs a movement while kids still in the game continue playing. Game repeats until there is only one child left standing.

CrossFit Kids's photo.

WORKOUT OF THE DAY WEDNESDAY

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Workout of the Day
STREGTH:
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3011
Rest 45 seconds between legs, 45 before moving on
Pronated-Grip Strict Pull-Ups x 5 reps @ 21X0
Rest 45 seconds

WORKOUT:
For time:
75 Double Unders
50 Wall Ball Shots (20/12 lbs)
25 Burpees
50 Wall Balls (20/12 lbs)
75 Double Unders

CROSSSFIT KIDS WEDNESDAY

CrossFit PreTeen

Warm up:
Tabata: Hurdle Hops & Bear Crawl

Focus:
What characteristics make a good CrossFit Partner?

Partner WOD:
Round 1
Partner A: 200m Run > 15 Squats
Partner B: Rest

Partner B: 200m Run > 15 Squats
Partner A: Rest

Round 2
Partner A: 200m Run > 10 Burpees
Partner B: Rest

Partner B: 200m Run > 10 Burpees
Partner A: Rest

Round 3
Partner A: 200m Run > 20 Single-unders
Partner B: Rest
·
Partner B: 200m Run > 20 Single-unders
Partner A: Rest

Round 4
Partner A: 200m Run > 20 Sit-ups
Partner B: Rest

Partner B: 200m Run > 20 Sit-ups
Partner A: Rest

Challenge:
Max Height Box Jump

CrossFit Kids's photo.

WORKOUT OF THE DAY TUESDAY

Workout of the Day
STRENGTH
Four sets of:
Single-Arm Kettlebell or Dumbbell Bench Press x 8 reps each @ 2012
Rest 2 minutes

WORKOUT OF THE DAY:
Four sets of 3-minute sprints of either:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

– OR –

“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Perform as many rounds and reps as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

 

CROSSFIT KIDS TUESDAY

CrossFit Kids

Warm up:
Animal Walks: Kangaroo Broad Jumps, Bear Crawls, Bunny Hops, Duck Walks, Road Runner Sprints etc.

Focus:
Overhead Standing Lunges: Engaged Shoulders (unweighted)

WOD:
15m Overhead Plate Carry (unweighted – 10 pounds)
5 Standing Lunges
10 Hurdle Hops
2 Forward Rolls

Game:
PaintBall Dodgeball: Arrange crash mats, propped up in different directions, throughout the play area. Position children around the edges of the play area and instruct them to target the waist or below only. On trainer “Go,” kids can run to center of room to grab a dodgeball and attempt to hit other kids below the waist. Kids without a dodgeball may scatter and hide behind obstacles. Once a child is hit by the ball, he or she must leave the play area and perform 3 reps of a trainer-determined movement. Game continues until trainer calls time. Game can be played with teams or as individuals (every kid for themselves). To prevent kids from holding on to dodgeballs or hiding behind barriers too long, the trainer can count 3-2-1 and everyone must move and throw balls.

CrossFit Kids's photo.

WORKOUT OF THE DAY MONDAY

Workout of the Day
STRENGTH
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
Rest 2 minutes between sets.

WORKOUT:
Three sets of:
60 seconds of Max Reps Strict Supinated-Grip Pull-Ups
Rest 60 seconds
60 seconds of Hollow Hold or Rocks
Rest 60 seconds
60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold
Rest 60 seconds

CROSSFIT

SUNDAY RECOVERY DAY

Rest and Recovery – yes, they do a body good!

Recovery Day

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

 

CROSSFIT KIDS MONDAY

crossfit-kids

CrossFit Teen Cognitive

Math:
Developing Strategy: Change intensity of an exercise through problem solving ie more reps, faster, quicker transition, reps per partner etc.

Warm Up:
5:00 minutes: 10 Dot Drill > 15m Bear Crawl > 15m Walking Lunges > Traverse Monkey Bars

Skill:
Develop Strategy to complete “Angie” as a Partner WOD: Place kids in teams of two and ask them to develop and write down two different strategies to approach “Angie”. Ask them to choose one strategy and use it for the WOD. After the WOD have them write down the pros and cons of Strategy#1. One week later, repeat “Angie” asking Teens to utilize their Strategy #2. Have them compare and contrast the outcomes of the two strategies in pairs and as an entire class.

WOD: Partner “Angie”
Varsity
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Junior Varsity
75 Pull-ups
75 Push-ups
75 Sit-ups
75 Squats

Novice
50 Pull-ups
50 Push-ups
50 Sit-ups
50 Squats

Skill:
Max “L” Sits

Cool Down:
Mobility

WORKOUT OF THE DAY SATURDAY

Posted on December 23, 2011

Workout of the Day
In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300 Meter Row
Station 2 – 30/15 Push-Ups
Station 3 – 30 Box Jump Overs
Station 4 – 30 Goblet Squats

SATURDAY WORKOUT OF THE DAY

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Workout of the Day
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Barbell Thrusters (45 lbs)
400 Meter Run
80 Burpees
400 Meter Run
100 Barbell Thrusters
400 Meter Run
100 Kettlebell Swings

*Both athletes perform the run at the same time.