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CrossFit Kids

Skills and sprints

Wednesday, March 23rd, 2016

11200640_825394534222161_3032928115129056188_nThursday, 3/24/2016

Today’s lesson plan

Warm up: Line drills then Squat Koosh ball

Skill:
EMOM6 min
3-5 x HS PUSH UP – stink bugs and box assisted
Max DU
WOD

Kids
1: 50 m sprints

2: create own obstacle course

Pre-Teen
Running drills with Coach Christina
5 x 100 m sprints / rest 90′

After WOD

  • Game
  • Flexibility: Glutes, triceps

Pull and catching

Monday, March 21st, 2016

12715518_963301783764768_2919314344989262152_nTuesday, 3/22/2016

Today’s lesson plan

Warm up: SPUD

Skill:
1. Plank wars
2. PC prep

WOD

Kids
3 rounds
10 x WB
5 x PC

Then running drills : forwards, backwards, bounds, skips

Pre-Teen
3 RFT:
20 x WB
10 x PC

After WOD

  • Game
  • Flexibility: Runners st, OH lats

Pull up clinic and tire WOD

Sunday, March 20th, 2016

11693806_855633864531561_9015260875529345459_nMonday, 3/21/2016

Today’s lesson plan

Warm up: Pull up prep with adult class

Skill:
PT: Pull up efficiency with adults

WOD

Kids
Teams complete stations
tire flips -> tire jumps -> tire push ups
then take turns to complete 50 m sled push

Pre-Teen
Teams of 2:
2 rounds of
12 x alt tire flips
12 x alt tire jumps
12 x alt tire push ups
100 m sled push

After WOD

    • Game
    • Flexibility: back twists, hammies

Power jump re tests

Wednesday, March 16th, 2016

WB02.jpgThursday, 3/17/2016

Today’s lesson plan

Warm up: DU practice, 2 rounds of 10 x push ups -> 10 x ring row -> 5 x shoot thrus -> 10′ L sit variation -> HS kick up practice 30ft

Skill: Re test broad jump & vertical jump

WOD

Kids
3 x each alternating
30 ft MB broad jump
30 ft MB WL

20 x MB hang knee raise
20 x seated MB toss

20 x MB plank passes

Pre-Teen
Work together to complete
3 x each
50 ft MB broad jump
50 ft MB WL

35 x MB hang knee raise
35 x seated MB toss

50 x MB plank passes
After WOD

  • Game
  • Flexibility:calves, side stretch

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Sprint to complete!

Monday, March 14th, 2016

11159980_825394554222159_2462956489831799338_nTuesday, 3/15/2016

Today’s lesson plan

Warm up: Mousetrap

Skill: Pull-up – grip strength; practice monkey swings and hangs

WOD

Kids
3 x 30sec to complete each task
1M – 6 x PC
2M – 3 x burpee + s2s hop
3M – 12 x squats
4M – 3 x burpee + s2s hop

Pre-Teen
3 x 1M to complete each task
1M – 6 x PC
2M – 6 x burpee + s2s hop
3M – 18 x squats
4M – 6 x burpee + s2s hop

After WOD

  • Game
  • Flexibility: 1/2 kneeling adductor

Obstacles!

Sunday, March 13th, 2016

1509844_772768336151448_945004000823406924_nMonday, 3/14/2016

Today’s lesson plan

Warm up: outside obstacle course

Skill:
Pressing
PT: 3-4 sets of 5 + 10-30′ inverted hang on rings

WOD

Kids
6 x box jumps -> 6 x t2b -> wt run

Pre-Teen
12 x box jumps
12 x t2b
100 m wt run

After WOD

  • Game
  • Flexibility: calves, hammies

Tabata, rowing, core!

Wednesday, March 9th, 2016

12654599_963301850431428_2523659527091585616_nThursday, 3/10/2016

Today’s lesson plan

Warm up: CrossFit Dodgeball
Penalties include dips, push ups, and bar hangs

Skill:
Tabata x 3 each
– contralateral supermans
– kip
– Highest hurdle forward hops/tuck jumping

WOD

Kids
Part 1 : plank walks -> sit ups -> 2 x skin the cats -> 50 m sprint
Part 2: fish game

Pre-Teen
2 rounds of
30sec-1M’ plank
15-30 x sit ups
250m Row

After WOD

  • Game
  • Flexibility: cobra stretch, shoulders

Perfecting our squats

Monday, March 7th, 2016

12279055_922113424550271_8113898261714479311_nTuesday, 3/8/2016

Today’s lesson plan

Warm up: Tic tac toe

Skill:
I. 2x Squat drills – focus on knees out (external rotation of the femurs)
:30 – bottom of the squat
10 x Cossacks

II. DU practice

WOD

Kids
10 x squats -> 20 x jump rope -> OH balance beam plate carry -> wt bear crawl

Pre-Teen
3 rounds
30 x squats
15 x DU

then, outside complete
100 m each, switching at 1/2 mark
OH plate carry
Plate pinch

After WOD

  • Game
  • Flexibility:Couch, 1/2 kneeling adductor

Strength, speed, and timing

Sunday, March 6th, 2016

11143348_855633851198229_8761007073277433935_nMonday, 3/7/2016

Today’s lesson plan

Warm up:
LAdder drill -> 3 x 5 sec wall facing squat hold -> 2 x forward rolls into standing -> bear walk -> 10sec HS hold
Skill:
PVC reaction game

Then review Clean and jerk, burpee efficiency

WOD

Kids
Tag team for 4 rounds each or 12 min
5 x clean and jerks
5 x burpee over bar
shuttle run

Pre-Teen
Tag team for 4 rounds each or 12 min
7 x clean and jerks
7 x burpee over bar
shuttle run

After WOD

  • Game
  • Flexibility: triangle pose

It’s a sprint!

Wednesday, March 2nd, 2016

11025651_793324660762482_2434613239612607170_nThursday, 3/3/2016

Today’s lesson plan

Warm up: 5 inchworms -> 10 push-ups -> forward roll -> 10-meter bear crawl -> forward roll -> 50-carioca -> 50-meter accelerating sprint -> 10 jumping jacks

Skill: Paused Wall Ball Drill (Focus on squat mechanics and leg drive)

WOD

Kids
4-5 rounds
100 m Run
10 x WB
30′ rest

Pre-Teen
5 rounds, rest 1:30 in between
200-meter sprint
10 wall ball shots

After WOD

  • Game
  • Flexibility: Wall side stretch, cossacks