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CrossFit Kids

Strength & skill

Thursday, April 27th, 2017

16711511_1254293814665562_3564678173093267449_nThursday 4/27/2017.

Warm up:
DU – rolling – balance – bw exercises

Strength & skill work
3 sets each
8 x Bench Press or floor press
3-5 x chin ups

8 x SUMO DL
3-5 x Strict HSPU or Muscle up

Flexibility chest and shoulders, hammys

A lovely burn

Tuesday, April 25th, 2017

15977075_1230524393709171_4224272373245607953_nTuesday 4/25/2017.

Warm up:
ROW

Sq prep- hip openers -> goblet squats ->groaner walks -> lateral lunge
Skill work
2 sets
(a) 30 sec planche or frog stand
+ hollow & L plank
+ Plank & R side

WOD
4 rounds – rest “as needed” after round / 12 min CAP
8 x BS
6 x hardest push up variation
Prowler sprint

Flexibility YOGA17796274_1304077266353883_3039734864841577728_n

Jerk jump and run

Monday, April 24th, 2017

13339457_1036232199805059_8884340587360036544_nMonday 4/24/2017.

Warm up:
Jump rope drills
2 x 3 strict pul ups -> 30 sec HS ->WL balance beam -> broad jump

Skill work
Skill levels

WOD
12-9-6
C&J
burped box jump
rest 2 min
400 m run
rest 1 min
400 m run

Flexibility

OLY DAY

Thursday, April 20th, 2017

15439969_1200359453392332_2250691089257691772_nThursday 4/20/2017.

Warm up:
Single dutch or DU practice
line drills and only prep

STRENGTH: OLY LIFTS!

  • snatch
  • clean & jerk

Flexibility: 

KIDS love thrusters

Tuesday, April 18th, 2017

17155298_1277342535694023_80012806154074762_nTuesday 4/18/2017.

Warm up:
to be done independently!
350 m row
2 x 8 push ups – pull ups – wall facing squats – sit ups

Skill work
target relay aka corn hole

WOD
Partners
For Time:
30-20-10
DB Thruster 35/25
T2B

Flexibility YOGA

Triple DL and DU

Monday, April 17th, 2017

17155293_1277342565694020_3448443830101266848_nMonday 4/17/2017.

Warm up:
2 rounds
200 m jog -> Bear crawl obstacle course

Skill work
Pull ups and plank line challenge

WOD
3 rounds
10 x DL
35 x DU

Flexibility posterior chain

MB skills

Thursday, April 13th, 2017

16684318_1254293867998890_6070903032350172730_nThursday 4/13/2017.

Warm up:

Skill work
Work with a parter
30 ft x MB broad jump
12 x alt Candle sticks + MB throw
6/6 x 1-legged MB DL throw
12 x OH throw
WOD

Flexibility

400 M re test

Tuesday, April 11th, 2017

17022030_1268989366529340_343304224301004929_nTuesday 4/11/2017.

Warm up: Row

Skill work
3 sets
HS -> bounding box jumps -> 20 x MB side2side twists

PVC reaction test

WOD
400 m Sprint – timed

Flexibility YOGA

“1/2 ANNIE” & OH strength

Monday, April 10th, 2017

15941300_1225289800899297_5089616654050748854_nMonday 4/10/2017.

Warm up:
400 M jog
2 x
20 sec hang -> 2 x forward rolls -> bear crawl -> 5 x shoot thrus

Skill work
DB’s
Seated Press -> kneeling press -> standing press
Lunge variations: 60 ft WL -> 12 x forward lunge -> 12 x back lunge

WOD
25-20-15-10-5 reps of
DU
secured sit ups

Flexibility

Skills and snatch

Thursday, April 6th, 2017

Thursday 4/6/2017.

Warm up:
Rowing + bodyweight drills

Multi-directional and reaction drills

Skill work
Open gym 15 min

WOD
Partner WOD
4-6-8-6-4
x snatch
burpee over bar

Flexibility
traps, shoulders, hamstrings