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CrossFit Kids

Snatch and swings

Monday, March 20th, 2017

15966006_1225289610899316_6358417504146628497_nMonday 3/20/2017.

Warm up:
Ladder drills
Line drills
Vestibular drills

Skill work:
EMOM
3 x Power snatch + OHS

WOD
15-12-9
x Kb swing
x burpees

Shoulder strength

Thursday, March 16th, 2017

15940840_1225289854232625_4206867192501074600_nThursday 3/16/2017.

Warm up: ROW and PLANK with partner

Skill work
2 min DU practice

4 sets
1 x shoulder press -> 2 x push press -> 3 x push jerk

WOD
3 rounds for quality
10 x GHD
10 x wt BE
10 x T2B

Flexibility
PVC passes – shoulder stretches – thoracic spine reaches

21-15-9

Tuesday, March 14th, 2017

16684318_1254293867998890_6070903032350172730_nTuesday 3/14/2017.

Warm up: 
Partner Row & run
Rolling & tumbling

Skill work
Level sheets

WOD
21-15-9
x WB
x box jump

Strength WOD

Monday, March 13th, 2017

17201404_1277342545694022_2371836751902408846_nMonday 3/13/2017.

Warm up:
400 m jog
30 sec static hang -> WL , bum kicks
10 x push ups -> WL bum kicks

PVC passes – OHS – PC and thruster prep

Skill work
2 x skin the cats -> 1 x max br jump attempt

WOD
12-9-6-3 @ 55/45/35
POWER CLEAN
THURSTER

YOGA

Snatchin’ partner workout!

Thursday, March 9th, 2017

15590043_1225289637565980_883656650767549170_nThursday 3/9/2017.

Warm up:
Group jog -> leg swings -> lunges -> broad jumps -> plank hold -> forward rolls
2 x 8 push ups -> wall facing squat holds -> beat swings

Skill work
3 sets of max pull ups
wt plank hold

WOD
30 x power snatch
20 x sit up throw
30 x power snatch
20 x alt plate push

Flexibility: YOGA!

Unilateral and stability training

Tuesday, March 7th, 2017

FullSizeRender-2Tuesday 3/7/2017.

MB Burpee Team Warm up

Skill:
Part 1: 3 sets of 1-legged stability drills

  • 8 x resisted pick ups
  • 8 – 6 – 4 x box jump to balance

Part 2: 2 x 20 sec sets of Core and shoulder stability drills

  • beat swings or static hang
  • HS with wall or free standing
  • ring support hold

WOD
Partner up to time each other individually for stat board and level 1 test outs!

  1. 50 x squats
  2. 50 x secured sit ups

Flexibility – IT Band stretch, 10 x banded shoulder passes

YOGA ON THURSDAY 

Barbell Complex

Thursday, March 2nd, 2017

13322177_1036233343138278_8179895612017936656_nThursday 3/2/2017.

Warm up:
2 min JR drills
3 x BB drill + 2 x forward rolls or cartwheel

Skill work
10 min to work gymnastics skills
Muscle ups, Pull ups, HS, etc

WOD
3- 6- 9 -6 -3 x PC
6 x Forward Lunge
3- 6- 9 -6 -3 x PP
Flexibility

Calisthenics

Tuesday, February 28th, 2017

IMG_0229Tuesday 2/28/2017.

Warm up: Squat Koosh Ball

Skill work Upside down + balance challenge
Under overs 2 press out
Balance beam: bear walk -> WL -> duck walk

WOD
Partner tag team 3 rounds each
3 x burpees
6 x box jumps/lateral
100 m MB sprint

Solo Core cash out: 2 sets for quality
30 ft x bandy plank sliders
10 x t2b
Flexibility YOGA

“Tabata Something Else!” + Front squats

Monday, February 27th, 2017

15894870_1225289664232644_2099762627753749268_nMonday 2/27/2017.

Warm up:
Group line drills — groiners, high knees, s2s, inchworm, duck walk
Squat prep

Skill work
FS 3 x 5
HS walking and progressions

WOD
“TABATA SOMETHING ELSE”
20″ ON/10″ OFF
8 x Intervals
Pull Ups
Push Ups
Sit ups – Abmat, feet not secured
Squat

Flexibility

Power Lifts & Skill EMOM

Thursday, February 23rd, 2017

13335834_1036242433137369_1877506601393984330_nThursday 2/23/2017.

Warm up: Row Bowl x 4 rounds each

STRENGTH:
4 X 8 DEADLIFT
4 X 8 CHEST PRESSS

WOD
EMOM 6 min
EVEN: 1 x Rope Climb anyway
ODD: 3 x HSPU or box HSPU

Partners: alternate for 2 rounds each
10 x hang MB tucks
15 x lying levers
20 x ball cycles

Flexibility: Cobra, downward dog, forearms