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CrossFit Kids

Obstacle course and team core

Sunday, August 24th, 2014

IMG_0291.JPGMonday, 8/25/2014.

Today’s lesson plan:

Warm up: Single dutch, then 1 round of forward rolls -> broad jumps -> bear crawl -> WL

Skill: around the clock planks / team plank hockey

III. WOD

Kids
Outside obstacle course

Pre-Teen

Part 1: Thruster practice – with partner

Part 2: outside obstacle course

IV. Post WOD

Game and stretching

Skills and wallballs

Wednesday, August 20th, 2014

IMG_3952.JPGThursday, 8/21/2014.

Today’s lesson plan:

Maintain Rebel Gardens

Warm up: Jump rope + balance beam

Skill: 5-10 min to practice any skill

III. WOD

Kids
4 rounds
5 x wall ball
10 x jump rope skips or jump ins
2 x cartwheels

Pre-Teen
3 rounds of
10 x wall balls
20 x jumps ropes

IV. Post WOD

Kids: Game!

Pre-Teen: Game!

Rings and a team amrap

Monday, August 18th, 2014

image_4.jpeg

Sydney doing a skin the cat

Tuesday, 8/19/2014.

Today’s lesson plan:

Warm up: Ladder and agility drills

Skill:
Skin the cat and ring extensions

III. WOD

Kids
burpee + broad jump to cone -> 2 forward rolls -> 50 m sprint -> bear crawl

Pre-Teen
Make up team wod from last Tuesday

10 min Team Amrap
5 x burpees
Ladder drill
5 x box jumps
100 m sprint

IV. Post WOD

Game or ring play

Cindy

Sunday, August 17th, 2014

handstand.jpgMonday, 8/18/2014.

Today’s lesson plan:

Warm up: Indian run, then 8 x v-ups -> WL -> static hang 15 sec -> crab walk

Skill: HS practice

III. WOD

Kids
I. Practice pick ups (deadlifting)

II. Mini Cindy – 6 min
5 x Pull ups
5 x push ups
5 x squats

Pre-Teen

I. Lifting practice with partner
3 rounds each, alternating
10 x KB DL
10 x KB swing

II. 1/2 Cindy
5 x pull ups
10 x push ups
15 x Squats

IV. Post WOD

Game
Stretching: couch stretch, pec stretch

Hanging from the bars

Wednesday, August 13th, 2014

IMG_9864.JPGMonday, 8/14/2014.

Today’s lesson plan:

Warm up: Animal walks

Skill: Beat Swing – T2B – pull ups

III. WOD

Kids
1 x wall walk -> 10 x jump jacks -> Bear crawl -> snake box jump -> run

Pre-Teen
I. 15 min to practice clean and jerks or hang power snatch

II. 20-15-10-5 reps of
jump rope
secured AM sit ups

IV. Post WOD

Game + stretch

Jump around!

Monday, August 11th, 2014

IMG_4414.JPGTuesday, 8/12/2014.

Today’s lesson plan:

Warm up:
5 min of jumping rope
t-holds -> wl -> v-ups/k2c

Skill: Max height box jumps! And bounding practice.

III. WOD

Kids
I. 200 m sprint for time

II. 4 rounds
5 x burpees
Speed ladder drill
5 x box jumps
100 m sprint

Pre-Teen
I. 800 m Sprint for time

II. 2 person tag team for 10 min AMRAP
5 x burpees
speed ladder drill (high knees / in – in – out- out/ lateral high knees)
5 box jumps
100 m sprint

IV. Post WOD

Game + Stretching

Headstands!

Sunday, August 10th, 2014

Monday, 8/11/2014.IMG_0059-MOTION.gif

Today’s lesson plan:

Warm up: 2 rounds of 5 x PVC pass-throughs -> 5 x PVC OHS -> 5 x pancake rolls -> 5 x push ups -> 100 m run

Skill: Headstand drills

III. WOD

Kids
3 rounds or 6min
3 x pull ups
8 x front squats
8 x s2s hops

Pre-Teen
3 rounds or 12min
5 x pull ups
12 x front squats
12 x s2s hops

IV. Post WOD

Game + stretching

Ropes + tumbling

Wednesday, August 6th, 2014

photo 2.JPGThursday, 8/7/2014.

Today’s lesson plan:

Warm up: Agility ladder + push ups

Skill:

  1. Hollow body
  2. Candlestick
  3. Bent arm back ext roll + back roll progressions

III. WOD

Kids
1 x rope climb or rope pull to standing
1 x shuttle run
6 x sit ups

Pre-Teen
3 rounds
1 x rope climb or 3 x rope pull to standing
1 x shuttle run
20 x sit ups

IV. Post WOD

Game
Stretching : Front delt , cobra

Jump, squat, run!

Monday, August 4th, 2014

IMG_5553.JPGTuesday, 8/5/2014.

Today’s lesson plan:

Warm up: Single dutch, then 2 rounds of slow squats -> wallabys -> forward roll into standing

Skill: Re- test max broad jump + pull up practice

III. WOD

Kids
4 rounds
6 x lateral jumps (back and forth) on plate
6 x squats
100 m sprint

Pre-Teen
3-4 rounds
10 x lateral box jumps
10 x squats (some OHS with PVC)
200 m run

IV. Post WOD

Game

Stretching : Split stretch + calves

Burpees and Sprints

Sunday, August 3rd, 2014

IMG_5108.JPGMonday, 8/4/2014.

Today’s lesson plan:

Warm up: Group line drills + plank variations

Skill: Gymnastics on the bars

III. WOD

Kids
Part 1: 15 x Burpees for time

Part 2: Sprint relay race

Pre-Teen

Part 1: 25 x burpees for time

Part 2: 6 x 100 m sprints/1 min rest

IV. Post WOD

Game
Stretching: Yoga!