CrossFit Kids

Teens
Warm Up:

10 Squats-> Bar Traverse

10 Sit Ups-> Broad Jump

10 Kip Swings-> Lunge Walk

10 Push Ups-> Duck Walk

Skill:

Deadlift

Workout:

15 Box Jumps

12 Overhead Squats

9 Deadlift

12 Box Jumps

9 Overhead Squats

6 Deadlift

9 Box Jumps

6 Overhead Squats

3 Deadlift

Skill:

Bar Muscle Ups

Arlington

 

 

 

 

 

 

 

04/13/2016

front squat

CrossFit Orenda – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Weightlifting

Front Squat (5@65% 4@75% 3@80% 2@85% 1@90% 3@85% 5@H.A.P.)

Metcon

Metcon (Time)

For time:

Run 800 Meters

30 Pull-Ups

30 Front Squats (175/115 lbs)

30 Pull-Ups

Run 800 Meters

 

Arlington Weight Loss Exercise

WEDNESDAY WORKOUT OF THE DAY

 

WORKOUT OF THE DAY

STRENGTH
Every two minutes, for 20 minutes (10 sets) of:
Clean x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

WORKOUT
Complete as many rounds and reps as possible in 10 minutes of:
5 Ground to Overhead (185/135 lbs)
10 Burpees Over the Barbell
15 Chest-to-Bar Pull-Ups

MARYSVILLE CROSSFIT WEIGHT LOSS STRENGTH TRAINING OLYMPIC LIFTING CROSSFIT KIDS

CROSSFIT KIDS WEDNESDAY

CrossFit Kids Orenda

CrossFit Kids

Warm Up:

Run 400m. Then 2x through 30 Seconds each 0f: Squats-> Push Ups-> Sit Ups-> KB Swings

Skill:

Dumbell Push Press

Workout:

10-9-8-7-6-5-4-3-2-1
Dumbell Push Press

Burpees

Wall Ball

 

Rope Climbs

MARYSVILLE CROSSFIT WEIGHT LOSS STRENGTH TRAINING OLYMPIC LIFTING CROSSFIT KIDS

TUESDAY WORKOUT OF THE DAY

WORKOUT OF THE DAY

STRENGTH
Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Minutes 1-3 & 10-12 – Rope Climb Technique Work – no more than 4 ascents
(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)
Minutes 4-6 & 13-15 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Minutes 7-9 & 16-18 – Tuck Rock to Tuck Sit x 15 reps

WORKOUT
Three sets, for max reps/calories of:
3 Minutes of Assault Bike or Rowing (for Max Calories)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 minutes

 

MARYSVILLE CROSSFIT WEIGHT LOSS STRENGTH TRAINING OLYMPIC LIFTING CROSSFIT KIDS

 

 

CROSSFIT KIDS TUESDAY

CrossFit Kids:
Warm Up:

Mixed TABATA of:

Squats, Sit Ups, Tuck Jumps, Push Ups

Skill:

Hang Power Clean

Workout:

AMRAP in 7 Minutes ascending by one of:

Hang Power Clean, Toes to Bar, Double Unders

Challenge:

Grip Work: Bar Wars

 

MARYSVILLE CROSSFIT WEIGHT LOSS STRENGTH TRAINING OLYMPIC LIFTING CROSSFIT KIDS

SUNDAY WORKOUT OF THE DAY

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.

MARYSVILLE CROSSFIT WEIGHT LOSS STRENGTH TRAINING OLYMPIC LIFTING CROSSFIT KIDS

SATURDAY WORKOUT OF THE DAY

 

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
7 Burpee Box Jump-Overs (24″/20″)
7 Thrusters (155/105 lbs)
7 Chest-to-Bar Pull-Ups

Rest until the running clock reaches 20:00, and then…

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Burpee Box Jump-Overs (24″/20″)
9 Push Press (155/105 lbs)
9 Ring Dips

MARYSVILLE CROSSFIT WEIGHT LOSS STRENGTH TRAINING OLYMPIC LIFTING CROSSFIT KIDS

FRIDAY WORKOUT OF THE DAY

 

WORKOUT OF THE DAY

STRENGTH
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%
Three rounds for time of:
Row 500 Meters
10 Hang Squat Cleans (155/105 lbs)
10 Alternating Front-Racked Reverse Lunges (155/105 lbs)

 

MARYSVILLE CROSSFIT WEIGHT LOSS STRENGTH TRAINING OLYMPIC LIFTING CROSSFIT KIDS

 

 

CROSSFIT KIDS FRIDAY

Teens:
Warm Up:

CrossFit Baseball:

10 Push Ups-> Crab Walk-> 5 Box Jumps-> Bar Traverse

10 Sit Ups-> Broad Jumps-> 10 Squats-> Bear Crawl

Skill:

Push Press

Workout:

4 Rounds for time of:

200m Run

10 Push Press

10 Toes to Bar

Skill:

Jump Rope Relay

 

MARYSVILLE CROSSFIT WEIGHT LOSS STRENGTH TRAINING OLYMPIC LIFTING CROSSFIT KIDS