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CrossFit Kids

Push ups, climb ups

Monday, April 25th, 2016

12243585_925078367587110_5307774449819965731_nTuesday, 4/26/2016

Today’s lesson plan

Warm up: 3 rounds of 1 x forward roll -> 5 x broad jump -> 5 x wall squats -> 30′ static hang

Skill: HS drills

WOD

Kids
Partner push ups : do 30 each and sprint 100 m after

then do 3 rounds
1 x rope climb
10 x sit ups

Pre-Teen
Part 1: 50 push ups for time
200 m run every fail or plank break

Part 2: 3 rounds of
1 x rope climb or 3 x rope pulls
15 x sit ups
After WOD

  • Game
  • Flexibility: hammy with a twist, 10 x slow PVC passes

Clean and jerks

Sunday, April 24th, 2016

Monday, 4/25/2016

Today’s lesson plan

Warm up: Indian run, log rolls,

Skill: Spacial awareness drills

WOD

Kids
3 rounds
5 x clean and jerk
15 x DU

Pre-Teen
6 min
10 x clean and jerk
30 x DU
After WOD

  • Game
  • Flexibility:
  • calves

Some “Cindy” some core

Wednesday, April 20th, 2016

IMG_9201.JPGThursday, 4/21/2016

Today’s lesson plan

Warm up: Dodgeball w OHS, sit up penalty

Skill: Core or L1 sheets
30-50 m weighted bear crawl
30′ l sit
30′ hollow hold
30 ‘ HS hollow hold
30-50 m weighted bear crawl

WOD

Kids

Pre-Teen
Part 1: 5 rounds of “Cindy”

Part 2: 500 m row, 25 x dips

After WOD

  • Game
  • Flexibility: back bend, triangle pose

Skill work and core

Monday, April 18th, 2016

12654599_963301850431428_2523659527091585616_nTuesday, 4/19/2016

Today’s lesson plan

Warm up: Tug of war

Skill: alternating 1m stations
Frog stand
1 arm static hang
DU

WOD

Kids
50 m lunge
50 m broad jump
2 rounds of
10 x MB sit up throw
10 x 2.5 DB twists
then 200 m run

Pre-Teen
100 m lunge
100 m broad jump
2 rounds of
10 x MB sit up throw
20 x MB twists
then 400 m run

After WOD

  • Game
  • Flexibility: couch stretch

Bear complex

Sunday, April 17th, 2016

Monday, 4/18/2016

Today’s lesson plan

Warm up: Plank ball

Skill:
K: rolling drills -> walking sandbag toss -> jump overs
PT: bear complex prep

WOD

Kids

Pre-Teen

This will be great experience for our older kids. It will challenge them both mentally and physically. We will partner up to count each other’s reps and use appropriate practice weights.

“BEAR COMPLEX”
5RDS: 
Each ROUND= 7x SETS of the following:
1x PC
1x FS
1x PP
1x BS
1x BTN PP

After WOD

  • Game
  • Flexibility: throwers stretch, hammy

C&J technique and “Cindy”

Wednesday, April 13th, 2016

Thursday, 4/14/2016

Today’s lesson plan

Warm up: Box jump tag

Skill:
K: practice clean and jerk with body bars and free time
PT: 20 min to practice clean and jerk

WOD

Kids
6 min AMRAP of “Cindy”
5 x pull ups
10 x push ups
15 x squats

Pre-Teen
5 rounds of “Cindy”
5 x pull ups
10 x push ups
15 x squats

After WOD

  • Game
  • Flexibility:3 m stations wall lying straddle -> hip and groin sit -> upper back twist

WOD with adults

Monday, April 11th, 2016

Tuesday, 4/12/2016

Today’s lesson plan

Warm up: Jump rope, dot drills, agility ladder

Skill:
1 leg MB pick up throws 2 partner
MB wall throws
wall climbs

WOD

Kids
Tag team
10 x pick ups -> 50 m Run
5 x Front squat/goblet -> 50 m run

Pre-Teen
3-4 Rds for time
10 x Dl
200 m Run
5 x Front squat/goblet
200 m run

After WOD

  • Game
  • Flexibility: Hammy

Throwing and rowing

Sunday, April 10th, 2016

IMG_3013.JPGMonday, 4/11/2016

Today’s lesson plan

Warm up: Team keep away

Skill:
partner up to work strict pull up and HS kick up and holds

Kids: Target Practice – Kids spin around 3 times then attempt to toss a medicine ball in a bucket or similar container
PT: 3 x 5-10 BS / 5-10 x MB target throw

WOD

Kids
Row 250
do 2 sets of 10 x burpees
50 ft WL
row 250

Pre-Teen
For time:
500 m row
15 x burpees
100 ft OHWL / WL
15 x burpees

After WOD

  • Game
  • Flexibility: spiderman and straddle

Wod with dumbbells & L-1 skills

Wednesday, April 6th, 2016

11224881_922113411216939_7729820630104971977_nThursday, 4/7/2016

Today’s lesson plan

Warm up: CrossFit Dodgeball!

Skill: OHS practice or level 1 sheets

WOD

Kids
x thruster -> ring rows -> v up/k2c/toe reaches

Pre-Teen
21-15-9
x thruster
x BOR or ring rows
x v up/k2c/toe reaches

After WOD

  • Game
  • Flexibility: Figure 4, couch stretch

Balance in motion

Monday, April 4th, 2016

11214181_833292130099068_6369192888760503827_nTuesday, 4/5/2016

Today’s lesson plan

Warm up: Outside obstacle course relay

Skill: balance training with rolling

WOD

Kids
2 x 30m backwards run to 30m sprint
(1)Max jump pull ups
(2)Max plank hold

Pre-Teen
4 rounds total, alternating max effort movements
2 x 50m backwards run to 50m sprint
(1)Max pull ups
(2)Max plank hold

After WOD

  • Game
  • Flexibility: