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CrossFit Kids

Retests and C&J practice

Wednesday, October 5th, 2016

Thursday, 10/6/2016.

Warm up:  Single and double dutch

Skill:
max vertical jump re test

WOD

Kids
I. Partner practice clean and press

II. Time each other for re test:
1. 25 x squats
2. 25 x sit ups

Pre-Teen
I. 3 x 3 power clean + front squat -> 3 x 3 shoulder 2 overhead -> 3 x 3 ground to overhead

II. Time each other for re test:
1. 35 – 50 x squats
2. 35 – 50 x sit ups

Teens & Varsity
I. 3 x 3 squat clean -> 3 x 3 push jerk -> 3 x 3 C&J

II. Time each other for re test:
1. 50 x squats
2. 50 x sit ups

Post WOD:

Game: tug of war

Flexibility:Cobra, split stretch on wall or ground

Sets of 3…2…1

Monday, October 3rd, 2016

Tuesday, 10/4/2016.

Warm up: 
2 x 20 sec 10 sec rest
jump n jacks -> mountain climbers -> squat hold
then complete 1 set
30 sec HS hold or 100 ft bear crawl
8 x ring rows
8 x 1 leg broad jumps to balance

Skill:
Under overs 2 press outs & muscle ups

WOD

Kids

Pre-Teen

Teen
Partners each complete 3 sets
8 x MB slam
100 m sprint

Partners each complete 2 sets
10 x chest press + 10 x BB levers

Partners each complete 1 set
20 x s2s MB seated throw

Post WOD:

    • Game: partner 4 square or dodgeball
    • Flexibility: Cobra, pecs

Snatch and Jumps

Sunday, October 2nd, 2016

10488150_796220253806256_8254482325843035951_nMonday, 10/3/2016.

Warm up:  2 rounds
Jump rope -> 2 x forward rolls -> duck walk -> squats

Skill:
Kids: pull up practice + press outs

3 x strict pull up -> 10-20 x beat swings -> SB contralateral holds + press

WOD

Kids
3 rounds
Part 1: 5 x power snatch -> 5 x box jumps ->sit ups
Part 2: relay run

Pre-Teen
3 rounds
6 x power snatch
12 x box jumps
1 min rest
400 m run
15-25 x sit ups

Teen
3 rounds
6 x power snatch
12 x box jumps
1 min rest
400 m run
15-25 x sit ups

Post WOD:

    • Game
    • Flexibility:

forearms and lax ball shoulders

BB COMPLEX

Wednesday, September 28th, 2016

Thursday, 9/29/2016.14095941_1094875263940752_7755548728572008029_n

Warm up:  Partners do 400 m jog 12 x MB over wall throws -> 6 x wall climbs

Skill: 10 min to practice Lift or skill of choice

WOD

Kids
BB complex: 5
x HPC -> x FS -> x Press

Pre-Teen
10 min Partner AMRAP
BB complex: 9 x HPC -> 6 x FS -> 3 x PP

Teen
10 min Partner AMRAP
BB complex: 9 x HPC -> 6 x FS -> 3 x PP
Post WOD:

  • Game
  • Flexibility: traps, dets, hips

Jumping in all planes

Tuesday, September 27th, 2016

13343137_1036241269804152_6933767917249593425_nTuesday, 9/27/2016.

Warm up: 
DU practice & Koosh Ball

Skill:
1 leg rolling into catching
1 x max broad jump

WOD

Kids
35 ft x WL -> 8 x sit ups -> 8 x s2s hops

Pre-Teen
100 ft x WL
12-10-8
x sit ups
x s2s hops

Teen
100 ft x WL
12-10-8
x sit ups
x s2s hops

Post WOD: YOGA & GARDEN

Swings and burpees

Sunday, September 25th, 2016

Monday, 9/26/2016.

Warm up: 
5 PVC pass-throughs
10 squats
20 jumping jacks
30 mountain climbers

Skill:
Bear walk/HS hold -> parallette shoot thrus

Varsity/ Teen: BS 3 x 5 -> 5 x parallette shoot thrus -> Bear walk
WOD

Kids
Balance walk ->
Pre-Teen
12-10-8
x KB swings
x burpees

GROUP CORE:
30 sec plank
10 x partner levers
30 sec L side plank
20 x s2s twists

Teen
12-10-8
x KB swings
x burpees
Post WOD:

  • Game
  • Flexibility: back bend/crab, triangle pose

Agility and resistance drills

Wednesday, September 21st, 2016

12191406_913836202044660_8516283981143573103_nThursday, 9/22/2016. 

Warm up:  Row Bowl + Resisted line drills

  •  bear crawl, forwards and backwards walk , lunge, lateral walks, run

Skill:
Complete as a group:
30 sec hang
5 x 5 sec Scapular pulls (learn active hang)
Partner up to alternate work and rest
6 rounds 30 sec on 30 sec off
A. 3 x t2b + 3 x pull ups
B. max push ups

WOD

Partner or 5 rounds / 45 sec rest
5 x hang power clean -> Speed ladder -> 3 x high box jumps -> 5 x OH MB target throws -> 3 x burpees

POST WOD

  • Game
  • Flexibility: runners stretch, wall facing couch stretch, upper back

“Diane”

Monday, September 19th, 2016

14045892_1084105098351102_8356134980069828813_nTuesday, 9/20/2016.

Warm up: Hoover Ball

Skill: Practice pick ups and HS

WOD

Kids

Pre-Teen
DL and HSPU prep and progressions

Teen
“Diane” – modified rep scheme / with adults
15-12-9 x DL
9-6-3 x HSPU or Push press

  • POST WOD YOGA & STRETCHING

Fun triplet!

Sunday, September 18th, 2016

Monday, 9/19/2016.

Warm up:  400 m jog + line drills

Skill:
practice rope climbs and DU
Varsity / Teens:
4 x 5 Alternate movements – 1 min station with rest
A.complete 3 x Power Snatch + OHS
B1.20 sec plank jacks + 20 sec mountain climbers
B2. 20 sec s2s tuck crunch + 20 sec lifting tuck crunch
C. Rest

WOD

Kids
4 rounds of
8 x Wall Ball -> 2 x cart wheel or forward roll -> 1 x 50m sprint

Pre-Teen
JV: 3 rounds
1 x Rope Climb or 6 x ring rows

15 x Wall Ball

30 x singles

Varsity: 3 rounds
1 x Rope Climb

15 x Wall Ball

30 x Double Unders

Teen
3 Rounds for time:

1 x Rope Climb

15 x Wall Ball

30 x Double Unders

Post WOD game and stretching

Sleds, walls and a birthday WOD!

Wednesday, September 14th, 2016

13343079_1036235019804777_1750419307744990370_nThursday, 9/15/2016.
Today’s lesson plan

Warm up:  Handball

Choose

    • Skill levels
    • Strength

WOD

Kids
Part 1: Partners – group
3 x each MB broad jump -> MB roll

3 x 8 x MB OH toss -> 8 x MB sit ups

Part 2: 5 min Partner sled pushes + 1 wall climb each

Pre-Teen
Part 1: Partners – group
3 x each MB broad jump -> MB roll

3 x 8 x MB OH toss -> 8 x MB sit ups

Part 2: 5 min Partner sled pushes + 1 wall climb each

Teen
Sydney and Coach Nic’s Birthday WOD
2 person teams
15 x burpees
15 x cartwheels
15 x T2b
15 x DU
400 m run

Then,
9 x alt sled pushes + 1 wall climb

After WOD

    YOGA & Garden