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CrossFit Kids

Jump rope and sit ups

Sunday, May 3rd, 2015

10734005_729271680501114_3683974500191707171_nMonday, 5/4/2015

Today’s lesson plan

Warm up:
Animal Walks: bear crawl -> duck walk -> crab walk -> inchworm
Ladder drills

WOD

Kids
Part 1: Freeze tag

Part 2: 5 min of
12 x jump ropes/attempts
6 x sit ups (secured)

Pre-Teen
1/2 Annnie — 25-20-15-10-5 reps of
double unders/x2 for singles & speed rope
sit ups (secured)

After WOD

  • Game
  • Flexibility: Mal picks

Speedy sprints

Wednesday, April 29th, 2015

IMG_0913.JPGThursday, 4/30/2015

Today’s lesson plan

Warm up: Single dutch and running drills lead by Coach Christina

Skill: Rope climbing or skin the cats

WOD

Kids
1. outside wall climb and baton relay races

2. 4 x 50 m sprints

Pre-Teen
1 x 400 m timed – rest 3 min

2 x 200 m timed – rest 2 min

3 x 100 m timed – rest 1 min

After WOD

  • Game
  • Flexibility: Calf and hip/quad

Pressing out and partner workout

Monday, April 27th, 2015

10672296_781004138661201_7830014241555543800_nTuesday, 4/28/2015

Today’s lesson plan

Warm up: Bear crawl -> dot drill -> push ups -> sit ups – ring rows -> forward rolls/cartwheels

Skill:
Kids 1. HS holds 2. sit up 2 standing
PT 1. Press and HS/HSPU – 2 x 10 press , 2 x 5 strict HSPU/progressions
2. Battle Rope Drills x 20 each
-Power slam – jumpin jacks – clockwise – counter clock wise circles – ski steps

WOD

Kids
6 x overhead raise -> Roving plank walk -> broad jump -> 6 x ball slams

Pre-Teen
Partner WORKOUT!

75 x KB Swings – switch every 10 x plank in & outs
75 x KB DL – switch every 50 ft Broad jump
50 x MB seated twists (25L, 25R)
50 x partner sit up 2 stand

After WOD

  • Game
  • Flexibility: Figure 4, hammy, Upper back reaches

Hollow, Hollow!

Sunday, April 26th, 2015

11133692_817392995022315_7383003730183639998_nMonday, 4/27/2015

Today’s lesson plan

Warm up: 200m Jog -> 50 ft/ 20ft Walking Lunges -> 20/10 Jack planks-> Army Crawl -> 10 Squats/OHS

Skill:
1. Hollow holds, then 20/10 x v up or knee crunch
2. Hollow beat swings 2 x 10
3. 10 x hollow pull ups
4. Practice kipping pull ups

WOD

Kids
1/2 Tabata!
Burpees
Thruster

Pre-Teen
6 Rounds:
30 seconds of Burpees
Rest 15 seconds
30 seconds of Dumbbell Thrusters
Rest 1:00 minute

After WOD

  • Game
  • Flexibility: K – straddle hold | PT: straddle and upper back twist

Obstacle course

Wednesday, April 22nd, 2015

10460327_656816517746631_4744344478879120343_nThursday, 4/23/2015

Today’s lesson plan

Warm up:
K: MB train pass, then group plank holds + push ups -> superman + bananas -> squat hold + jumps

PT partners of 2 complete:

400 m MB jog
12 x alt pushup /plank hold
12 x supermans / banana
12 x tuck jump / sq hold

Skill: You pick! 15 min to work on weakness or level 1!

WOD

Kids
Outside obstacle course

Pre-Teen
Outside obstacle course

After WOD

  • Game
  • Flexibility: Yoga poses

Skills and drills

Monday, April 20th, 2015

photoTuesday, 4/21/2015

Today’s lesson plan

Warm up: Jump rope drills and ladder drills

Skill: planche and frogstands

WOD

Kids
6 min of
8 x sit ups
8 x push ups
50 m sprint
8 count mountain climbers

Pre-Teen
3 rounds!
10 x sit ups
10 x push ups
100 m sprint
40 count mountain climbers

After WOD

  • Game
  • Flexibility: Pigeon and upper back stretch

Push up, jump up!

Sunday, April 19th, 2015

10520101_657611267667156_3754374812823486071_nMonday, 4/20/2015

Today’s lesson plan

Warm up: 2 x 15′ stations of jump jacks -> mountain climbers -> 2 x forward roll or cartwheel -> L-sit hold

Skill: 2 sets of each: 2 x Wall facing HS hold and forward roll out into standing , 20 x beat swings

WOD

Kids
5 x hpc and jerk
5 x box jumps
1 x shuttle run

Pre-Teen
4 Rounds
10 Power Snatch
10 Box Jumps

After WOD

  • Game: Jump the creek!
  • Flexibility:split stretches

Team workout!

Wednesday, April 15th, 2015

10689854_714578338637115_580057256408814996_nThursday, 4/16/2015

Today’s lesson plan

Warm up: Dodgeball (3 pushup penalty)

Skill: Rope climbing and Pull up practice

WOD

Kids
6 min of
6 x perfect pick ups
6 x s2s hops
10 x battle ropes

Pre-Teen
Teams do 3-4 Rounds of
10 x DL
10 x s2s hops
20 x battle ropes

After WOD

  • Game
  • Flexibility: Hamstring reaches

Sprints, sleds, wall climbing

Monday, April 13th, 2015

10653552_700256150069334_7457323638818058348_nTuesday, 4/14/2015

Today’s lesson plan

Warm up: Jump rope drills & DU practice. 2 Sets of HS hold – broad jump – push ups

Skill:
K: multidirectional MB rolls and hanging drills
PT: 1 arm KB movements-swing, bottom’s up carry, and grip tosses

WOD

Kids
Part 1: Prowler pushing and wall climbs
Part 2: Re test zig zag race

Pre-Teen

Part 1: Teams of 3 complete 4 rounds each of 50 m prowler push + 2 x wall climbs
Part 2: Re test zig zag race

After WOD

  • Game
  • Flexibility: split stretch and side stretch

Pull and Press

Sunday, April 12th, 2015

1610889_793324697429145_2550066835541999944_nMonday, 4/13/2015

Today’s lesson plan

Warm up: Ladder drills and plank wars

Skill:  Dips – ring rows – under overs

WOD

Kids
3 rounds – 3 sec stations
Push press
t2b
s2s hops

Pre-Teen
21-15-9 reps of
T2B
Push press

After WOD

  • Game
  • Flexibility: 3 x 10′ alternating pike and bridge

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