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

Minion-Partner-WOD.png

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.

WORKOUT OF THE DAY FRIDAY

 

Workout of the Day
STRENGTH:
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 minutes between sets.

WORKOUT:
Five sets for max reps of:
30 seconds of Push Ups
Rest 30 seconds
30 seconds of Box Jumps (24″/20″)
Rest 30 seconds
30 seconds of Alternating Dumbbell Snatch
Rest 90 seconds

CROSSFIT KIDS

CrossFit Kids

Warm up:
Medicine Ball Relay: On a flat surface, line up 2-4 start/finish cones, approximately one cone per 6-10 children. Add 3 cones 10 feet apart from each other and the start cone in each line. Align one 4#-6# Dynamini medicine ball to the side of each cone (not including start cone). On trainer “go” the first child in each line will perform three squats and then run to the first ball pick it up and return it to the start cone, repeating at all three cones. The next child will return each ball to its original location. Advise athletes not to begin until the person in front of them returns to the start cone. This is performed as a relay race, the first team finished wins.

Focus:
Medicine Ball Deadlift

WOD:
12-9-6
Medicine Ball Deadlift
Inchworm Push-ups

Game:
Musical Medicine Balls: Count kids and use one less medicine ball than there are athletes. Align medicine balls about 18 inches apart in a straight line. Create an oval of cones surrounding the medicine balls. Kids perform movement, burpee broad jumps, lunges, alligator crawl, skipping, lateral plank walks, forward rolls, as designated by trainer each time the music begins, moving around the cones. When the musicstops kids rush to medicine balls and get into the squat position over (not sitting on) the medicine balls. One medicine ball is removed each round and one child is out each round. Children who are out can be asked to perform similar exercises on the sidelines. In the case of a tie, a “squat off”may be called: max squats in 30 seconds. Play progresses until only one child is left.

WORKOUT OF THE DAY THURSDAY

Workout of the Day
STRENGTH:
Five sets of:
Push Press x 3 reps @ 11X1
Rest 2-3 minutes

WORKOUT:
In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
20 Calories of Assault Bike or Rowing
10 Dumbbell Push Press

As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 20 cals.

WORKOUT OF THE DAY WEDNESDAY

Workout of the Day
Strength:
Every 5 minutes, for 30 minutes (6 sets):
Run 400 Meters
20 Russian Kettlebell Swings (heavy)
40 Double-Unders

Accessory:
Two sets of:
Hawaiian Squat x 90 seconds each side
Prone Plank x 60 seconds

CROSSFIT KIDS

CrossFit Preschool

Whiteboard: 2-3 minutes

Focus: 3-5 minutes
Squat – Where to place the feet

Warm-Up: 2-3 minutes
Patty Cake Sprint
Kids have a partner and play patty cake game-upon finishing the partners run a lap around a designated area.

WOD:
AMRAP 3-5 minutes
Hopscotch – max 3 reps of each exercise
Draw a hopscotch grid with chalk. Fill spaces with
Squats * Pushups * Tuck Jumps * Lunges- Can use duplicates exercises in the grid
Kids take turns throwing a bean bag – hops through the grid – picks up bean bag and does 3-5 of the exercise that the bean bag landed on

GAME: 5 minutes
Bar and Ring Play
**Safety Tip: Make sure that a trainer is always hands-on during the Bar and Ring play. Have a crash mat underneath.**

CrossFit Kids's photo.

WORKOUT OF THE DAY TUESDAY

STRENGTH:
Every three minutes, for 12 minutes:
Alternating Reverse Lunges with Dumbbells x 20 reps
Mixed-Grip Strict Pull-Ups x 6-8 reps

WORKOUT:
Five rounds for time of:
15 Wall Ball Shots
10 Toes to Bar
5 Burpees

MOBILITY:
Accumulate two minutes in each of the following positions:
Couch Stretch (Left Leg)
Couch Stretch (Right Leg)
Pigeon Stretch (Left Leg Forward)
Pigeon Stretch (Right Leg Forward)