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

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.