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.

WORKOUT OF THE DAY THURSDAY

Workout of the Day
STRENGTH:
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 8 reps @ 75-85%
Rest 2 minutes between sets.

WORKOUT:
Every minute, on the minute, for 16 minutes:
Odd Minutes: 6 Front Squats (135/95 lbs) + 6 Pull-Ups
Even Minute: 30 seconds of Rowing for Calories
(start the row at 15 seconds into the minute…finishing at 45 seconds)

CROSSFIT KIDS THURSDAY

'CrossFit Kids

Warm up:
15m Bear Crawl > 10 Tuck Jumps > 3 Spins > 15m Army Crawl > 10 Push ups

Focus:  
Planks

WOD:
3 Rounds
Partner WOD:
Partner A:  Holds a Plank
Partner B:  10 Box Jumps
Partners Switch once Partner B completes 10 Box Jumps
Followed by 
2 Laps around a cone delineated track

Game: 
Knock Stuff Over:  Create two or three starting cones with a stack of 3 large empty boxes or several small empty boxes 5-10 meters away, centered for all start positions. Players perform 3 squats, 2 burpees and 1 spin to earn a medicine ball throw to knock stuff over. When a player in any line knocks stuff over, all players perform a victory lap around the playing field. Trainers re-stack boxes between rounds.'

CrossFit Kids

Warm up:
15m Bear Crawl > 10 Tuck Jumps > 3 Spins > 15m Army Crawl > 10 Push ups

Focus:
Planks

WOD:
3 Rounds
Partner WOD:
Partner A: Holds a Plank
Partner B: 10 Box Jumps
Partners Switch once Partner B completes 10 Box Jumps
Followed by
2 Laps around a cone delineated track

Game:
Knock Stuff Over: Create two or three starting cones with a stack of 3 large empty boxes or several small empty boxes 5-10 meters away, centered for all start positions. Players perform 3 squats, 2 burpees and 1 spin to earn a medicine ball throw to knock stuff over. When a player in any line knocks stuff over, all players perform a victory lap around the playing field. Trainers re-stack boxes between rounds.

WORKOUT OF THE DAY WEDNESDAY

Workout of the Day

Every 4 minutes, for 24 minutes (6 sets), for times:
Run 400 Meters
10-12 Burpee Box Jump-Overs (24″/20″)

Accessory:
10-15 Minutes of Focused Mobility Work – identify greatest areas of need and work with coaches on mobility work that will best address those areas.

CROSSFIT KIDS

CrossFit PreTeen

Warm up:
Tabata: Squats & Sit-ups

Focus:
Hang Power Clean

WOD:
5 Rounds
5 Hang Power Cleans
10 Burpee Broad Jumps

Game:
Muscle ups & Progressions

CrossFit Kids's photo.
Source CF Kids

WORKOUT OF THE DAY TUESDAY

Picture of equipment at CrossFit London

Workout of the Day
STRENGTH:
Every minute, on the minute, for 12 minutes:
Power Clean x 1 rep

*Set 1 – 60%
*Set 2 – 65%
*Set 3 – 70%
*Set 4 – 75%
*Set 5 – 80%
*Set 6 – 85%
*Sets 7-12 – 85+%

WORKOUT:
Three rounds for time of:
10 Dumbbell or Kettlebell Hang Clean & Jerks
50 Double-Unders

ACCESSORY:
Three sets of:
Single-Arm Dumbbell Row x 8 reps @ 2111
Rest 60 seconds
Face-Up Chinese Planks x 45-60 seconds
Rest 60 seconds

 

CrossFit Kids

CrossFit Kids

Warm up:
3:00 minutes: 5 Super Slow Squats > 1 Shuttle Run

Focus:
Kettlebell Deadlift

WOD: “Stinkbug Diane”
21-15-9
Kettlebell Deadlifts (4 – 12 kg)
Stinkbug Push-ups (HSPU Progression)

Game:
Roll the Dice: Divide kids into dyads and give each group a large pair of dice (available at most dollar stores). On Trainer cue the kids will roll their dice and add up the total of their two die. Kids will then perform a movement called by the trainer and use the added total of the die to determine the number of reps. Kids can also be instructed to subtract or multiply their die to add variety.

CrossFit Kids's photo.

WORKOUT OF THE DAY MONDAY

More info coming soon!

Workout of the Day
STRENGTH:
Every four minutes, for 16 minutes (4 sets):
Weighted Pull-Ups x 1-2 reps
At the top of the next minute…
30 Seconds of Strict Pull-Ups for Max Reps
At the top of the next minute…
20 Walking Lunges with Overhead Plate Carry (45/25 lbs)

WORKOUT:

FOR TIME:
10 Renegade Rows
20 Calorie Row on Concept 2
30 Kettlebell Swings (32/24 kg)
400 Meter Run

CrossFit Kids Monday

CrossFit Kids

Picture Source: CrossFitKids

CrossFit PreTeen

Warm Up:
Medicine Ball Clean the House: Fill one side of the play area with Medicine Balls of varying sizes and line PreTeens up shoulder to shoulder on the opposite side. On Trainer “Go” players run back and forth “Cleaning” the items up and carrying them to the opposite side of the Box. You can add variety by asking them to roll the Ball hand over hand instead of carrying them.

Focus:
Air Squat: Heels

WOD:
2 Rounds: Whole Lotta Tabata
½ Tabata Squats
½ Tabata Pushups
½ Tabate Situps

Game:
Power Ball: Place the cones on opposite edges of an area measuring 20 by 20 feet. Place the dodgeballs at the cones. Place a bucket (or upside-down plyo box) at midfield. Divide the class into two teams and line them up at the cones. Position the two trainers on either side of the bucket, facing the teams. Players take turns performing the assigned exercise (usually 3-5 reps of squats or burpees) at the cone. Upon completing the given exercise, the player picks up the dodgeball and attempts to put it in the bucket. Trainers defend the bucket much like in basketball. A point is scored for each ball scored in the bucket. A turn is over once the ball leaves the player’s hands, at which time that player returns to the end of his team’s line. The goal is for kids to score the most buckets as possible within the given time.

WORKOUT OF THE DAY

rest day july 27 2014 in wod by marek coates enjoy your rest day share ...

REST DAY!!!!!

Get outside and do something active, spend time with friends and family, Recharge!

A new week is upon us, lets make sure we are ready for the battle called life!

Posted by CrossfitSEQ at 06:57 AM | Permalink