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CrossFit Kids

Inverted and a partner AMRAP

Sunday, November 1st, 2015

11200640_825394534222161_3032928115129056188_nMonday, 11/2/2015

Today’s lesson plan

Warm up: Dodgeball

Skill: Skin the cat & frog stand

WOD

Kids
5 x burpees
Lunge to cone
10 x jump ropes
shuttle run

Pre-Teen
Partner 8 MIN AMRAP
5 x burpees
10 x forward/jump alt jump lunge
15/30 x DU/other jump rope
shuttle sprint

After WOD

  • Game
  • Flexibility: downward dog/ lat stretch

Drills and play

Wednesday, October 28th, 2015

988871_613398212088462_6097081674074139419_nThursday, 10/29/2015

Today’s lesson plan

Warm up: Ladder drills & line drills

Skill:
PVC quick switch & free time for PT

WOD

KIDS
Work for 5 min
dot drill hopscotch -> Balance beam backwards walk -> bear crawl -> MB broad jumps to cone-> MB roll

PRE TEEN

MB burpee challenge

After WOD

  • Game
  • Flexibility for PT – coach lead

Pressing out

Monday, October 26th, 2015

1610889_793324697429145_2550066835541999944_nTuessday, 10/27/2015

Today’s lesson plan

Warm up: Row bowl

Skill:

Kids – cartwheels and under overs with press out

PT 3 ROUNDS
2 x under overs with press out
Hollow hold

WOD

Kids
Lunge -> Box jumps -> t2b

Pre-Teen
3 rounds
12 x DB/BB Forward lunge
12 x Box jumps
12 x T2b

After WOD

  • Game
  • Flexibility: split stretches and t spine

Bodyweight drills for time

Sunday, October 25th, 2015

1613936_570656966362587_400924492_nMonday, 10/26/2015

Today’s lesson plan

Warm up: 2 x 30′ stations
jump rope -> supermans -> plank hold -> cartwheels

Skill: banded jump drills and core work

WOD

Kids
Help your partner time and count for each workout:
#1. 25 x squats timed
#2. 25 x sit ups timed

Then, work together to complete 2 x each
50 MB bear crawl
50-75 ft MB run

Pre-Teen
Help your partner time and count for each workout:
#1. 50 x squats timed
#2. 50 x sit ups timed

Then, work together to complete 2-3 x each
50-75 ft wt bear crawl
50-75 ft weighted run

After WOD

Game
Flexibility: Leg swings and PVC pass thrus

Timed drills

Wednesday, October 21st, 2015

10986505_839490226145925_1132793429900397351_nThursday, 10/22/2015

Today’s lesson plan

Warm up: Tabata jump rope and push ups

Skill:
K: Ladder drills, balance beam, rope climbing
PT: Open gym

WOD
Part 1: obstacle course

Part 2: re test zig zag race

After WOD

  • Game
  • Flexibility: leg swings, PVC passes

Pull and Push

Monday, October 19th, 2015

10430827_862727250488889_1025835241548934315_nTuesday, 10/20/2015

Today’s lesson plan

Warm up: MB squat Hoover Ball

Skill:
K – Practice supports -> pull ups -> dips
PT – jump to support & hold 10′ top/bottom -> 3-5 x strict Pull ups/ring row -> 3-5 x dips

Overhead, backwards Medicine Ball Throw for Distance

WOD

Kids
Partners alternate for 4 x each
4 x HPC -> 4 x burpees -> 4 x sit ups

Pre-Teen Partners complete
3 rounds, 12-10-8 reps, 1 person working at a time
HPC
burpee
then complete 50 x v ups

After WOD

  • Game
  • PT Flexibility: t-spine, hips

Strength and speed

Sunday, October 18th, 2015

Monday, 10/19/2015

11143348_855633851198229_8761007073277433935_nToday’s lesson plan

Warm up: 3 x or 6 min
Lateral ladder drill -> 8 x PVC OHS -> 2/2 x each leg dot drill -> 15′ HS or 3 x forward rolls -> 8 x push ups

Skill: DL

WOD

Kids
Part 1: 6 x MB pick ups -> 6 x burps -> 6 or 12 x jump rope

Part 2: Shuttle relay race

Pre-Teen

300 yd Shuttle

Rest 2 minutes

15 x Deadlift
15 x Burpees
30 x Double Unders
10 x Deadlift
10 x Burpees
20 x Double Unders
5 x Deadlift
5 x Burpees
10 x Double Unders

Rest 2 Minutes

300 yd Shuttle

*Complete 300 yd shuttle by performing 6 x 50 yd sprints.

After WOD

  • Game
  • Flexibility: hamstrings

Leg burner!

Wednesday, October 14th, 2015

1621843_552480491525562_1196055928_n.jpgThursday, 10/15/2015

Today’s lesson plan

Warm up: Box jump Tag!

Skill:
K–Ring pull up -> inverted hang -> SB 1-leg balance

PT–Complete 3 sets: 15′ inverted hand on rings -> 5 x pull ups -> 10 x 1-leg box squats

WOD

Kids
Outside!
sled pushes -> lunge in grass -> jump in tires -> push up on tires

Pre-Teen
8 min EMOM:Work with a partner to alternate stations

even: 8 KB Front Rack Lunge Steps

odd: Sled Push 45′

After WOD

  • Game
  • Flexibility: 3 x 10′ bridge to pike stretch

Balance and throw + partner workout

Monday, October 12th, 2015

11049643_833415510086730_4821976718492006871_nMonday, 10/13/2015

Today’s lesson plan

Warm up: Jump rope -> forward rolls/cart wheels -> push ups -> foot peddles -> MB jumps

Skill: Balance and throwing
Complete 2 rounds w a partner
10 x 180* jump catch
10 x 1 leg throw 2 toe touch, each leg
10 x MB catch sit up throw

WOD

Kids
Run -> 5 x burpee + MB throw -> wt bear crawl

Pre-Teen
Partners complete:
800 m Run
30 x OH MB throw + burpee
10 x wt bear crawls

After WOD

  • Game
  • Flexibility: PVC pass thrus, dynamic calf stretches

Rolling and climbing

Sunday, October 11th, 2015

10850128_741858245909124_6321271721760626132_nMonday, 10/12/2015

Today’s lesson plan

Warm up: SPUD

Skill:
Practice Back rolls

K: 1 x bankroll or candlestick -> Rope climb to box swing -> over unders -> OH balance carry -> monkey hangs
PT: 1 x back roll -> 10 x alt duck squats to 1 arm press -> OH balance carry -> 10 x alt 1 arm hangs

WOD

Kids
7 x WB
7 x sit ups
snake line box jumps

Pre-Teen

Part 1: 2-3 rounds
1 x rope climb
20 x sit ups

Part 2: Partner “Karen”
150 x WB for time

After WOD

  • Game
  • Flexibility: butterfly, upper back