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)

CROSSFIT KIDS

CrossFit PreTeen

Warm up:
5:00 minutes: 15m Bear Crawl > Traverse Monkey Bars > 15m Straight Leg March > 10 Tuck Jumps

Focus:
Front Squat

WOD:
200m Run followed by:
8 – 1
Burpees
Squats

Partner Challenge:
Max Plank Hold vs. Max Handstand Hold

CrossFit Kids's photo.

WORKOUT OF THE DAY MONDAY

Workout of the Day
STRENGTH:
Five sets of:
Halting Clean-Grip Deadlifts x 3 reps
(pause for 2 seconds at each of the following positions – 2″ below the knee and mid-thigh
Rest 2 minutes

WORKOUT OF THE DAY:
Every 90 seconds, for 15 minutes (10 sets):
5 Hang Power Cleans*
15 Hand-Release Push-Ups

*Choose a load for the Hang Power Cleans that you can keep unbroken, but that will be extremely challenging in the later rounds.

ACCESSORY:
Two sets of:
Supine Ring Rows x 10 reps @ 2111
Rest 60 seconds
Hollow Hold or Rock x 60 seconds
Rest 60 seconds

 

CROSSFIT KIDS

CrossFit Kids

Warm up:
3:00 minutes: 10 Basic Dot Drills > 15m Inchworms > 10 Squats > 15m Log Rolls

Focus:
Deadlifts (utilizing small car tires): Angry Gorilla Back

WOD:
AMRAP: 8 minutes
1 Rope Climb/3 Beginner Rope Climb
5 Deadlift Tire Flips
10 Push-ups

Game:
Rock, Paper, Scissors, Tag

http://library.crossfit.com/free/pdf/CFJ_2014_04_RockPaper_Patenaude3.pdf

SUNDAY FUNDAY WORKOUT OF THE DAY

REST !!!!!

WORKOUT OF THE DAY SATURDAY

WORKOUT

Every 4 min for 28 Minutes

200M Run

10 Burpees Over The Bar

10 Deadlift  115/75

10 Hang Power Cleans 115/75

WORKOUT OF THE DAY FRIDAY

Snatch Crossfit Technique

Workout of the Day
Strength:
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch

Workout:
Five rounds for time of:
5 Shoulder to Overhead (155/105 lbs)
10 Burpees Over the Barbell

CROSSFIT KIDS FRIDAY

CrossFit Kids

Warm up:
Tabata Jump Rope

Focus:
Standing Lunges

WOD:
15-9-6
Push Press
Box Jumps/Step-ups

Game:
Quicksand: Kids are divided up evenly into teams. Kids are given various pieces of equipment ie: bumper plate, ab mat, tire, etc. Each team must get each piece of equipment and teammate to the opposite side of the quicksand(approx. 15 feet) without any part of their bodies touching the ground. If any team member touches the ground, each person and piece of equipment must return to the start. The first team to get every team member and each piece of equipment to the other side win the game.

CrossFit Kids's photo.