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CrossFit Kids

HS & Partner AMRAP

Monday, July 3rd, 2017

Monday, 7/3/2017.

WARM UP:
Choose assault 15 CAL bike or rowing
then 3 rounds of CINDY

SKILL/STRENGTH FOCUS:
Handstand work!

10 min EMOM:
ODD: 3 x FREESTANDING (OR PARTNER ASST) HANDSTAND HOLD or HS progression
EVEN: REST (partner goes)

WOD:
Can do solo or with a partner
AMRAP 8 MIN
5 x T2b
5 x FS
5 x BURPEES

FLEXIBILITY: Coach Jaida picks

Max efforts & partner chipper

Thursday, June 29th, 2017

12243151_923453404416273_5977196322807241105_nThursday 6/29/2017.

Warm UP:
350 m row
Speed ladder drill -> balance drill -> upside down drill

SKILL–  15 min to complete both. Go in any order
(1) Perform 1 set strict pull ups

(2) Perform 1 set C2B pull ups
–> scale : opt for kipping or butterfly

(3) Perform 1 set Max unbroken chest 2 ground push ups
–> scaled: same on assisted
–> newbies: hardest progression x 20 reps (break up if needed)

WOD
PARTNER CHIPPER!
50 x single or double DB DL
50 x box jumps
50 x seated wall facing MB throws for height
200 m farmers carry (use KB from DL)

STRETCH: forearms, calves

Handstand fun & Unilateral challenge!

Tuesday, June 27th, 2017

FullSizeRender-4Tuesay 6/27/2017.

Warm UP: RELAY

SKILL
EMOM x10 with adults
Odd: ME HS Walk for Distance
Even: rest

2 rounds:
12 x alternating 1 legged squats
50 ft x L arm OHWL
12 x alternating 1 legged squats
50 ft x R arm OHWL

WOD
Partner WOD
400 m wt run
75 x wall balls

30 x snatches!

Monday, June 26th, 2017

FullSizeRender-2Monday 6/26/2017.

Warm UP:

40 mountain climbers
30 jumping jacks
20 squats
10 ring rows
200-meter jog

SKILL
(1)
(2) SNATCH PREP

WOD

“ISABEL” with adults

Skills and “ANNIE”

Thursday, June 22nd, 2017

13327444_1036233023138310_7547413995723664873_nThursday 6/22/2017.

Warm UP:
RELAY WITH A PARTER
Partners alternate so each person hits each station 1 x
10 x squats —- squat hold
5 x burpees —- hollow hold
10 x grasshoppers — plank hold

SKILL
CHOOSE: HS-PULL UPS-ROPES

WOD

KIDS
Running- Mini “Annie”
5 rounds
7 jump ropes or DU
7 sit ups
50 m sprint

PT&T
Part 2: 1/2 “Annie”
25-20-15-10-5 Reps of
Double under/jump rope
secured AM sit ups

EMOM cleans and burpees!

Tuesday, June 20th, 2017

18199256_1335899563171653_6321430686431121874_nTuesday 6/20/2017.

Warm UP:

2 rounds:
30 sec DU -> 30 sec HS or wall crawl hold -> 30 sec superman hold -> 30 sec L leg hold with arms up -> 30 sec R leg hold with arm up

SKILL
Work with a partner
10 x alt back facing underhand medicine ball throws
20(total) x seated OH MB throws
10 x each lying MB rebound catch and throws
20(total) x alt lying head facing MB throw catch

WOD
EMOM 8 MIN
ODD: 7 x POWER clean/HPC
EVEN: 7 x burpee over bar

Strict press with core

Monday, June 19th, 2017

17155298_1277342535694023_80012806154074762_nMonday 6/19/2017.

Warm UP:

2 rounds of
10 x 1leg s2s hop each leg + 5 x PVC pass + 5 x OHS + 5 x press + 10 x OHWL
5 x strict chin ups or 10 x underhand ring rows -> 10 x push ups -> 30sec squat hold against wall

SKILL
KIDS: Plank games
1:00 – 360-spin races
1:00 – cross-hand claps
1:00 – alternate forearm to hands
1:00 – 3-point plank

PT & T: after 
wod
Work with partner
30 sec sit ups
L side plank while partner does 20 x s2s twists
30 sec butterfly sit ups
R side plank while partner does 20 x s2s twists

WOD
4 rounds – 1 min rest
5 x strict DB shoulder press
10 x toes-to-bar
20 x squats

POST WORKOUT STRETCH & MOBILITY:
T-spine smash
Couch stretch

Snatching

Thursday, June 15th, 2017

15894858_1225289620899315_9207879615797972771_nThursday 6/15/2017.

Warm UP:
 Relay “don’t fall in the lava”

Skill: 2 rounds: 30 sec HS variation + 1 x rope climb (any style) or 10 x ring rows
WOD PREP with PVC

WOD

Work with a partner. Do 5 rounds each
9 x Sn grip DL
6 x PS
3 x OHS

Re-tests!

Tuesday, June 13th, 2017

13342949_1036228643138748_6509173994441037198_nTuesday 6/13/2017.

Warm UP:

MB burpee challenge

SKILL
KIDS: Rings

PT&T: 15 min – Choose a gymnastic skill of your choice

WOD
1 x 400 m run for time

4 x wall climbs for time

25 x burpees for time

“FRAN” with adults!

Monday, June 12th, 2017

13315383_1036233303138282_3088936749983100318_nMonday 6/12/2017.

Warm UP:

KIDS – box jump tag, then animal crawls

PT&T – 1 min JR (any style)
Bear crawl -> 10 x rr
WL -> 10 x wall facing squats

SKILL
Balance beam -> Bounding box jumps -> MB Throw

WOD
KIDS FRAN
15-12-9 or 8-6-4
thruster
jumping pull up

PT & T
“Fran”
21-15-9
Thrusters 95/65
Pull-ups