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CrossFit Kids

Engaging our core

Monday, May 23rd, 2016

10526158_660576027370680_8178057695208305263_nTuesday, 5/24/2016

Today’s lesson plan

Warm up: Line drills then a Circuit of dot drill -> static hang -> cartwheel or HS -> lunges

Skill: Pull up and DU

WOD

Kids
3 rounds of
6 x Front squat
6 x OH MB throw
rest 1 min
then 200m run

Pre-Teen
15-12-9
Front squat
OH MB throw
rest 1 min
then 400 m run

After WOD

  • Game
  • Flexibility: PVC passes, 1/2 splits

C&J AMRAP

Sunday, May 22nd, 2016

10984487_796220270472921_9189882507069325685_nMonday, 5/23/2016

Today’s lesson plan

Warm up: Koosh squat ball

Skill:
HS with adults

WOD

Kids
4 rounds or 5 min
7 x clean and jerks
50 m run

Pre-Teen
Tag team 7 min amrap
7 x clean and jerks
7 x burpees

After WOD

  • Game
  • Flexibility: hamstrings and wrists

Sprints, sleds and core

Wednesday, May 18th, 2016

13124916_1018885571539722_7967154119163478500_nThursday, 5/19/2016

Today’s lesson plan

Warm up: dodgeball

Skill:
K: 1 leg balance throw and catch and HS
PT: -> HS variation -> 1 leg balance throws -> partner 1/2 kneel band chops and band pull aparts

WOD

Kids
Part 1: zig zag sprint retest + sled combo

Part 2:
Alt Tabata x 3-4
push ups
s2s hops
peddling

Pre-Teen
Part 1: zig zag sprint retest + sled combo

3 sets with a partner alternating
5 x push ups
10 x s2s hops
20 x peddling wt/non wt

After WOD

  • Game
  • Flexibility: couch, scorpion

Max wallballs

Monday, May 16th, 2016

13094285_1020762414685371_7563613173171807245_nTuesday, 5/17/2016

Today’s lesson plan

Warm up: Row Bowl

Skill:
Band pulls -> monkey around the rig

WOD

Kids
4 x 2 min rounds for max wall balls
Complete 50ft bear crawl
5 x t2b
then max wall balls

Pre-Teen
4 x 4 min rounds for max wall balls
Complete 100ft bear crawl
10 x t2b
then max wall balls

After WOD

  • Game
  • Flexibility: Wall split, couch

Snatch and balance

Sunday, May 15th, 2016

13095867_1014727881955491_2763313865431538735_nMonday, 5/16/2016

Today’s lesson plan

Warm up:
Single Dutch…Double dutch practice if we have time.

obstacle over parallettes -> balance beam drills

Skill:
2 x 30 skill stations
Freestanding HS
PVC shoot thrus
hollow hold

WOD

Kids
Tag team
3 x each
6 x 1 arm DB snatch
1 x shuttle sprint
then complete2 rounds together of
10 x sit ups
10 x alt MB plank passes

Pre-Teen
Tag team
3 x each
10 x 1 arm DB snatch
shuttle sprint
then complete
50 x sit ups/wt
50 x alt DB plank passes

After WOD

  • Game
  • Flexibility: cobra, split

Ropes and squats

Wednesday, May 11th, 2016

Thursday, 5/12/2016

Today’s lesson plan

Warm up:

  • 1 min of x jump rope
  • 30 sec of inchworms, super mans, scorpion,
  • 2 min wall squat on ground

Skill:
4 x 7 DL + max push ups

WOD

Kids
3-4 rounds
10 x wall balls
1 x rope climbs

Pre-Teen
3 rounds for time or 10m cap
30 x wall balls
3 x rope climbs

After WOD

  • Game
  • Flexibility:wall split, shoulders

Strength and power

Monday, May 9th, 2016

Tuesday, 5/10/2016

Today’s lesson plan

Warm up: 200-400 m jog with a partner and 4 x wall climbs

Skill: 15 min of clean and jerk practice with a partner and 30 x C&J

WOD

Kids
3 x 30′ stations
x Seated DB Press
x Box jumps
x hip reaches/levers

Pre-Teen
15-10-5
x Seated DB Press
x Box jumps
x hip reaches

After WOD

  • Game
  • Flexibility: couch, scorpion

Tabata Row

Sunday, May 8th, 2016

Monday, 5/9/2016

Today’s lesson plan

Warm up: 15 jumping jacks => handstand walk or bear crawl => forward roll => speed ladder => one-legged broad jump, each leg => 100-meter run

Skill: Rolling, PVC reaction game

WOD

Kids
3-4 rounds
12 walking lunges – focus on not crashing trailing knee to ground
6 strict pull-ups or ring rows

Part 2: Tabata row

Pre-Teen
3-4 rounds
12 walking lunges – focus on not crashing trailing knee to ground
6 strict pull-ups or ring rows

Part 2: Tabata Row

After WOD

  • Game
  • Flexibility: forearms, couch

Agility & stability

Wednesday, May 4th, 2016

11025651_793324660762482_2434613239612607170_nThursday, 5/5/2016

Today’s lesson plan

Warm up:

outside:
agility ladder – walls – plate pulls – lunges

Skill: CORE

15 x hip and leg raise
20′ R side plank
20 x plank with DB pass
20′ L side plank
15 x sit ups

WOD

Kids
8-6-4 x DB squat clean thruster
30 ft DB/non wt lunge walk
15 x jump ropes

Pre-Teen
12-10-8 x DB squat clean thruster
30- 50 ft DB lunge walk
30 x DU / 60 x other
After WOD

  • Game
  • Flexibility: couch, scorpion

Team work

Monday, May 2nd, 2016

10339745_640383709389912_9213590092093783887_nTuesday, 5/3/2016

Today’s lesson plan

Warm up: partners
2 x 30′ stations
Ball catch while side shuffling
Squat + side throw
Plank + MB pass
contralateral superman

Skill: one legged hopping, balance & HS holds

WOD

Kids

Part 1:5 min of
8 x pick ups
4 x burpees + s2s jump
50m sprint

Part 2: team cross the river challenge

Pre-Teen
6-8 rounds with a partner
12 x DL
6 x burpee + s2s hop over bar
100 m sprint

After WOD

  • Game
  • Flexibility: Hammy band stretch