SATURDAY “something different”

Deadlifting Bear

Workout of the Day
Strength
Five sets of:
Push Press x 5 reps
Rest 2-3 minutes

Workout
For time:
15 x Deadlift (225/155 lb)
30 x Wall Ball Shots
12 x Deadlift
24 x Wall Ball Shots
9 x Deadlift
18 x Wall Ball Shots

WORKOUT OF THE DAY FRIDAY “you made it”

Workout of the Day
Four sets of:
Shoulder Press x 3-5 reps @ 20X1
Rest 90 seconds
Toes to Bar x 10-15 reps
Rest 90 seconds;
and then,
Three sets of:
Pull-Ups x 10 reps
Rest 30 seconds
32/24 kg Kettlebell Swings x 15 reps
Rest 30 seconds
Double Unders x 20 reps
Rest 30 seconds

CrossFit Kids Friday

CrossFit PreTeen

Warm Up:
3X: 50 Single-unders > 10 Squats > 3 Inchworm Push-ups

Focus:
Dumbbell Push Press (5 lbs – 15 lbs)

WOD:
4 Rounds
10 Toes-to-Bars
3 Dumbbell Press
3 Dumbbell Push Press
15m Dumbbell Lunges (Dumbells either hanging at sides or on shoulders)

Challenge:
Parallel Bar Play: Dips, Traverse, Max Hangs, Jump to Support etc.

CrossFit Kids's photo.

WORKOUT OF THE DAY THURSDAY

Workout of the Day
Strength
Every two minutes, for 16 minutes (8 sets of):
Overhead Squat x 3-4 reps

Build in weight over the course of the 8 sets.

Workout
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

Accessory
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

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

Ball-to-Wall-Lead-600x369.jpg

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