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CrossFit Kids

Fun gymnastics & a Partner workout

Tuesday, May 9th, 2017

16602953_1254293831332227_8708748573589212659_nTuesday 5/9/2017.

Warm up: Line drills
Strength
2 x rounds – Rotating stations, 30 sec on 20-30 sec transition

  • A. alt 1 legged squat /2 box /box squats
  • B. Freestanding HS balance /kick ups/ use mat
  • C. pull ups – any style

Partner WOD
Short & sweet, 1 time through…
1 x each 30-50 ft MB broad jump
6 x alternating 100 m MB runs
30 x MB sit up throws to each other
30 x squat throws to each other

Flexibility: Coach Jaida picks

Barbell complex

Monday, May 8th, 2017

17155293_1277342565694020_3448443830101266848_n-1Monday 5/8/2017.

Warm up:
2 sets…warm up pace.

100 m job + 15-25 x DU

10 x push ups -> 10 x PVC OHS -> 10 x rr/pull ups
Skill: T2b drills

WOD

3-6-9-6-3 reps of
DL
HPC
FS

Flexibility: Couch, lax ball t-spine, wrists & forearms

Strength and speed test

Tuesday, May 2nd, 2017

15940989_1225289980899279_3985521840452097657_nTuesday 5/02/2017.

Warm up:
250 m row + line drills
30 sec plank hold
30 sec contralateral superman

FS PREP: wrist and pigeon

Strength
3 x 10 FS
alt: 8 x true push ups or 5 x bar dips

WOD
Part #1
For Time:
1 mile run

GAME: Dodgeball

Flexibility: couch, hammy & calves

Bodyweight and S2O

Monday, May 1st, 2017

15977579_1225289870899290_2833778542036423894_nMonday 5/01/2017.

Warm up:
Partners alt 3 x 50 m jog, high knee skip back
then do 3 rounds of 3 x dot drills -> 2 x forward rolls -> 3 x broad jumps -> 1 x crab walk (18ft)

Skill work
#1 2 x 20 sec holds
wall squat -> hollow -> L leg hold -> R leg hold

#2 balance beam drills

WOD
15 x burpees
30-20-10 x DU or 2x other jump rope
15-10-5 x push press
15 x burpees

Flexibility: Coach Jaida decides!

Strength & skill

Thursday, April 27th, 2017

16711511_1254293814665562_3564678173093267449_nThursday 4/27/2017.

Warm up:
DU – rolling – balance – bw exercises

Strength & skill work
3 sets each
8 x Bench Press or floor press
3-5 x chin ups

8 x SUMO DL
3-5 x Strict HSPU or Muscle up

Flexibility chest and shoulders, hammys

A lovely burn

Tuesday, April 25th, 2017

15977075_1230524393709171_4224272373245607953_nTuesday 4/25/2017.

Warm up:
ROW

Sq prep- hip openers -> goblet squats ->groaner walks -> lateral lunge
Skill work
2 sets
(a) 30 sec planche or frog stand
+ hollow & L plank
+ Plank & R side

WOD
4 rounds – rest “as needed” after round / 12 min CAP
8 x BS
6 x hardest push up variation
Prowler sprint

Flexibility YOGA17796274_1304077266353883_3039734864841577728_n

Jerk jump and run

Monday, April 24th, 2017

13339457_1036232199805059_8884340587360036544_nMonday 4/24/2017.

Warm up:
Jump rope drills
2 x 3 strict pul ups -> 30 sec HS ->WL balance beam -> broad jump

Skill work
Skill levels

WOD
12-9-6
C&J
burped box jump
rest 2 min
400 m run
rest 1 min
400 m run

Flexibility

OLY DAY

Thursday, April 20th, 2017

15439969_1200359453392332_2250691089257691772_nThursday 4/20/2017.

Warm up:
Single dutch or DU practice
line drills and only prep

STRENGTH: OLY LIFTS!

  • snatch
  • clean & jerk

Flexibility: 

KIDS love thrusters

Tuesday, April 18th, 2017

17155298_1277342535694023_80012806154074762_nTuesday 4/18/2017.

Warm up:
to be done independently!
350 m row
2 x 8 push ups – pull ups – wall facing squats – sit ups

Skill work
target relay aka corn hole

WOD
Partners
For Time:
30-20-10
DB Thruster 35/25
T2B

Flexibility YOGA

Triple DL and DU

Monday, April 17th, 2017

17155293_1277342565694020_3448443830101266848_nMonday 4/17/2017.

Warm up:
2 rounds
200 m jog -> Bear crawl obstacle course

Skill work
Pull ups and plank line challenge

WOD
3 rounds
10 x DL
35 x DU

Flexibility posterior chain