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CrossFit Kids

1 legged drills and team wod

Sunday, February 21st, 2016

Monday, 2/22/2016

Today’s lesson plan

Warm up: Box jump tag

Skill: 1 legged MB drills

WOD

Kids
3 x each
Parter 1 Rows while partner 2 completes:
10 x box jumps
10 x burpees
10 x Lunge Steps

Pre-Teen
Row 30 Calories
40 x box jumps
40 x Push Ups
40 x SDL with KB
40 x Lunge Steps or OHWL

After WOD

  • Game
  • Flexibility: couch, glutes, upper back

Flippin’ tires!

Wednesday, February 17th, 2016

11693806_855633864531561_9015260875529345459_nThursday, 2/18/2016

Today’s lesson plan

Warm up: 2 x 30′ JNJ/bum kicks/ alternating superman
then 2 rounds of CFHQ

Skill: Level sheets if time

WOD

Kids
Teams of 2
Lunge to sandbag -> 5 x Sandbag tosses -> sandbag run
Then work together for 2 x 30 sec stations of
alt partner tire flip
burpees

Pre-Teen
Team WOD
50 x Sandbag Forward lunge
4 x 100 M Sandbag run
30 x Sandbag tosses
20 x burpees
10 x Tire flips

After WOD

  • Game
  • Flexibility: lax ball and lat reach/ couch

Clean and jerks with a sprint

Monday, February 15th, 2016

12715518_963301783764768_2919314344989262152_nTuesday, 2/16/2016

Today’s lesson plan

Warm up: box jump tag

Skill:
K:Jump rope drills
PT: Double unders + forward rolls

WOD

Kids
Back run -> C&J @ cone -> f. roll -> push ups @ cone

Pre-Teen
3 rounds of:
12-10-8
x clean & jerk
x push ups
Rest
run 400 m
rest 1 min
run 400

After WOD

  • Game: Capture the flag
  • Flexibility:Upper back reaches, hangs, scorpion

Hollow Monday

Sunday, February 14th, 2016

1933868_948118545283092_2591814923060441025_nMonday, 2/15/2016

Today’s lesson plan

Warm up: Ladder drills, timed group planks

Skill:
3 x 15-20′ stations

Hollow hold -> hollow kipping -> Hollow HS

WOD

Kids
12 – 10 – 8 x each
oh raise
sit up throws
jump ropes

Pre-Teen
21-15-9
DU/or 2 x singles and speed rope
Sit up throws
KB swings

After WOD

  • Game
  • Flexibility: calves, windmill

Team row and MU practice

Wednesday, February 10th, 2016

Thursday, 2/11/2016

Today’s lesson plan

Warm up: Ladder drill -> wall climb -> forwards backwards run

Skill:
K:bar row and bar dips + over unders
PT: bar muscle up with adults or level 1 sheets

WOD

Kids
Partner Row to 600 m switching every
30 m lunge
5 x burpees

Pre-Teen
Team WOD
Teams of 2:
1000 M row switching every 250m
– OHWL w 5 x burpee every 30m

Teams of 3:
1500 M row
-OHWL w 5 x burpee every 30m

After WOD

  • Game
  • Flexibility: Couch and hammy reaches

Ring drills + basic bodyweight WOD

Monday, February 8th, 2016

Tuesday, 2/9/2016

Today’s lesson plan

Warm up: Relay race

Skill: Skin the cats and dips

WOD

Kids
4 rounds or 7 min
10 x perfect squats
5 x pull ups
5 x push ups

Pre-Teen
Complete each individually for time:
50 x squats
50 x pull ups/ RR
50 x push ups

*scaled do 35x

After WOD

  • Game:┬ácapture the flag
  • PT Flexibility:┬ápec stretch

Snatch WOD

Sunday, February 7th, 2016

Monday, 2/8/2016

Warm up:
K: Hoover ball

PT: Foam roll and mobility + hoover ball

Skill:
K: snatch and rolling
PT: Snatch practice and WOD prep

WOD

Kids
20′ snatch
10 x Lateral low box jump ups
20′ sit ups

20′ snatch
10 x Lateral low box jump ups
20 x plank w wall high fives

20′ snatch
10 x Lateral low box jump ups
20 x wall sit

Pre-Teen
Part 1: 30 x snatches

Part 2: With a partner alternate exercises
3 x 30′ stations
Wall sit + OH raise or hold
Lateral plank drags
Sit up/wt sit up
After WOD

  • Game
  • PT Flexibility: Upper back reaches and cobra

Open gym and chipper

Wednesday, February 3rd, 2016

Thursday, 2/04/2016

Today’s lesson plan

Warm up: Dodgeball

Skill:
PT: 15 min Open gym or Level testing

WOD

Kids
50 m Run -> 5 x FS -> 5 x jumping pull ups -> 5 x burpees

Pre-Teen
400m run
30 x front squats
30 x pull ups
30 x burpees

After WOD

  • Game: Corner ball
  • Flexibility: Yoga!

Short and sweet + a row!

Monday, February 1st, 2016

11203218_825394734222141_1728169753113481423_nTuesday, 2/2/2016

Today’s lesson plan

Warm up: Swamp ball

Skill:
K: BOX hs walk and balance beam
PT: Squat variations – FS/BS/OHS & BOX hs walk and balance beam
WOD

Kids
4 x 20′ stations of
overhead raise -> box jump
then row 300 m

Pre-Teen
15-12-9
KB swing
Box jump
rest 1 min
250 m row

After WOD

  • Game
  • Flexibility: pike reaches and couch stretch

Bar drills and 400m!

Sunday, January 31st, 2016

Monday, 2/1/2016

Today’s lesson plan

Warm up: Line drills + partner MB core game

Skill:
K: bar hang drills
PT: kipping practice
3 strict pull ups + 5 t2b
3 x C2B -> + 5 t2b
3 x kipping pull ups + 5t2b

WOD

Kids
2 Cartwheels (0n the line)

5 Burpees

2 Cartwheels (on the line)

5 Sit ups

30m Carioca

Pre-Teen
3 rounds of adult WOD
5min to complete
200 m sprint
400 m jog

After WOD

  • Game
  • Flexibility: