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CrossFit Kids

Rings and Core

Wednesday, June 22nd, 2016

Thursday, 6/23/2016.
Today’s lesson plan

Warm up:  Dodgeball

Skill: 
K: RINGS and Core

WOD

Kids
Part 1: 3 rounds for time
10 x C & J
20 x DU

Pre-Teen
Part 1: 3 rounds for time
10 x C & J
20 x DU

part 2: Complete and partition as needed
8 x skin the cats
30 x v ups or k2c
1 min plank hold

After WOD

  • Game:
  • Flexibility:

Grip challenge and team sprint!

Monday, June 20th, 2016

13177940_1021284201299859_7488116763835022626_nTuesday, 6/21/2016.

Warm up:  Interval speed reaction game

Skill: 
Grip Challenge!

K: Monkey bar drill -> plate carry -> ring pulls

PT: 5min to get through as much as possible:
10 x plate flips on each hand
100 m plate pinch
10 x ring row
100 m “zercher” sandbacg carry

WOD

Kids
3-4 rounds or 6min
100 m sprint -> 30ft WL steps -> 10 x mountain climbers

Pre-Teen
3-5 rounds / 30′ rest
100 m sprint
50-100ft x WL/OHWL
30 x mountain climbers

After WOD

  • Game:
  • Yoga and Garden

Bodyweight timed tasks

Sunday, June 19th, 2016

Monday, 6/20/2016.
Today’s lesson plan

13393970_1036009559827323_2615527140365419480_nWarm up: 

1. Indian Run
2. Balance and throwing – Complete 2 rounds w a partner
10 x 180* jump catch
10 x 1 leg throw 2 toe touch, each leg
10 x MB catch sit up throw

Skill:  Rope climb technique

WOD

Kids
Work with a partner to complete:
to be done individually for time & totaled as team
1. 25 x squats
2. 25 x sit ups

Pre-Teen
Work with a partner to complete:
to be done individually for time & totaled as team
1. 35-50 x squats
2. 35-50 x sit ups

After WOD

  • Game: target knock out
  • Flexibility: triangle pose, cobra

Pull, push AMRAP

Wednesday, June 15th, 2016

13321871_1036233886471557_623869580398231918_nThursday, 6/16/2016.

Today’s lesson plan

Warm up:  2 x forward rolls -> 5 x push ups -> 1 legged dot drill -> MB target throws

Skill:
K: With a partner, alternate
5-meter medicine ball roll to partner, roll through legs, backwards throw, lying catch
PT: MB spacial awareness drills
WOD

Kids
6 min AMRAP – teams of 2
5 x t2b
30 ft wt bear crawl
30 ft WL

Pre-Teen
8 min AMRAP – teams of 2
5 x t2b
50 ft wt bear crawl
50 ft WL

After WOD

  • Game: Team dodgeball
  • Flexibility: yoga!

Exercise games!

Monday, June 13th, 2016

13346839_1036231096471836_2126031934587411049_nTuesday, 6/14/2016.

Today’s lesson plan

Warm up: 

  • Tic tac toe relay
  • crab soccer

Skill:
2 sets: wall squat hold -> plank hold -> static hang on bar -> contralateral superman

WOD

Kids
3-4 rounds
6 x press ups
6 x burpees
50 m run, walk to start

Pre-Teen
12-10-8 reps
x DB press
x burpees
200 m run after each set

After WOD

  • Game:
  • Flexibility: leg swings and PVC passes

Flips, balance, rowing

Sunday, June 12th, 2016

13321753_1036229793138633_734963748444431160_nMonday, 6/13/2016.

Today’s lesson plan

Warm up: 
K: balloon bananza
PT: jump rope, squat prep (box squats)

Skill: Balance beam & over unders

WOD

Kids

Tag team
each do 3 rounds
5 x HPC
5 x FS
5 x sit ups

Part 2: row 400m as a team

Pre-Teen

each do 3 rounds
8 x HPC
8 x FRONT SQ
then 1000 M row switching every 250m
50 x sit ups

After WOD

  • Game:
  • Flexibility: couch &  cobra

Bounding and planks

Wednesday, June 8th, 2016

13325509_1036230299805249_538324469379779519_nTHURSDAY, 6/9/2016.

Warm up: 
1. bum kicks -> high knees -> WL -> 1 leg hops
2. find a square and complete 3 sets: 1 x broad jump + 1 push up + 10 jumping jacks

Skill: 
K:Plank wars
PT: plank tap off game + bounding box jumps
WOD

Kids

10 x squats -> bounding box jump line -> crawl unders -> outside run

Pre-Teen
Partner WOD
4 rounds each or 8 min
6 x DB sq cleans
30 ft bear crawl
12 x lateral box step overs

After WOD

  • Game: hand ball
  • Flexibility: leg swings and PVC passes

“Annie”

Monday, June 6th, 2016

Tuesday, 6/7/2016.

Today’s lesson plan

Warm up: 
3 x 1 x run -> 2 x forward rolls
10 x squats, pushups

Skill: 3 sets
2 x skin the cat -> sandbag tosses ->hurdle hops

WOD
Kids

4 rounds of
10-20 x jump ropes
10 x sit ups

Pre-Teen

“Annie” or 1/2 “Annie”
50-40-30-20-10
DU
secured sit ups

After WOD

  • Game:
  • Flexibility: calves, box hammy

Monday Funday!

Sunday, June 5th, 2016

Today’s lesson plan

Warm up:  Circle dodgeball

Skill:
Kids: animal crawls -> balance beam -> MB taget hits -> 1-legged dot jumps
PT: balance beam -> MB taget hits -> 1-legged dot jumps & Skills practice from jamboree list

WOD
Kids

Partner baton relay
Partney MB relay -> rolling -> br jump -> throw -> run

Pre-Teen
Partner baton relay race

After WOD

  • Game: hand ball
  • Flexibility: 5 min for kids, 10 min for PT!

Skills and Partner row

Wednesday, June 1st, 2016

10920940_762897293805219_2505893316130429339_nThursday, 6/2/2016

Today’s lesson plan
Warm up: Tire throw and wall climb course


Skill: Practice jamboree skills ( ropes, pull ups, t2b, pistols)

WOD
Kids
PARTNER WOD for 3 rounds total calories
A. Row for calories
B. Complete 5 x burpees -> 10 x jump rope -> forwards backwards run
Pre-Teen
PARTNER WOD for 3 rounds total calories
A. Row for calories
B. Complete 10 x burpees -> 20 x DU

After WOD

Game: hand ball
Flexibility: calves, shoulders