/

 

CrossFit Kids

Pulling speed

Sunday, August 28th, 2016

11035610_796220283806253_622060157064560064_nMonday, 8/29/2016.
Today’s lesson plan

Warm up:  Agility

Skill:
2 x f roll or candlestick -> 20 sec support on rings -> HS drill -> balance disc

WOD

Kids
partner tag team
3 x power snatch
3 x lateral burpees
100 m sprint

Pre-Teen
partner tag team
3 x power snatch (getting from the ground to OH)
3 x lateral burpees
100 m sprint

*Varisty: do teen strength

Teen
Part 1: Strength
4 x 7 DL
plyo plank

part 2:
partner tag team
3 x power snatch
3 x lateral burpees
100 m sprint

After WOD

  • Game
  • Flexibility: hammy/triangle side stretch

1/2 Annie

Wednesday, August 24th, 2016

Thursday, 8/25/2016.
Today’s lesson plan

Warm up:  dodgeball

Skill: Skill levels

WOD

Kids
5 min of 5 rounds
15 x jump rope -> 5-10 x sit ups

Pre-Teen
1/2 “Annie”
25-20-15-10-5
DU or double reps for singles
sit ups

Teen
1/2 “Annie”
25-20-15-10-5
DU or double reps for singles
sit ups

After WOD

    Yoga
    Garden

Backsquat WOD

Monday, August 22nd, 2016

Tuesday, 8/23/2016.
Today’s lesson plan

Warm up: 
Kids –> 1 m tag with right arm only & 1 m tag with left arm only, then bean bag relay

PT & T–> Rowing, PVC passes + OHS

Skill:
deck squats -> chin over bar hold -> arch body holds

WOD

Kids
10 x PVC squats + side shuffle tag
5 x box jump + forward backwards tag
20 x partner MB throws

Pre-Teen
Work with a partner to complete 3 rounds
10 x BS
5 x BJ
1 x rope climb or 10 x underhand ring rows

Teen
Work with a partner to complete 3 rounds
10 x BS
5 x high BJ
1 x rope climb

After WOD

    • Game:
    • Flexibility: 1/2 split stretch and samson

Running Core

Sunday, August 21st, 2016

Monday, 8/22/2016.
Today’s lesson plan

Warm up:  Line Drills -> slow squats and push ups

Skill: Plank walk relay -> HS hold/use box -> 1 leg balance hold

WOD

Kids
3 rounds of
100-meter
5 toes-to-bar
10 flutter kicks

Pre-Teen
400-meter
15 toes-to-bar
10 flutter kicks
200-meter run
35 flutter kicks
15 toes-to-bar
400-meter run

Teen
3 rounds of
400-meter
20 toes-to-bar
50 flutter kicks
200-meter run
50 flutter kicks
20 toes-to-bar
400-meter run

After WOD

    • Game:
    • Flexibility:

Cobra and calves

Partner Grace and Prowlers

Wednesday, August 17th, 2016

Thursday, 8/18/2016.
Today’s lesson plan

Warm up: 
3 rounds or 5 min of :
5-10 x squats -> 2 x forward rolls into standing -> Balance walk -> 30 sec plank -> bar hang
Skill: 1 min stations of HS -> beat swings -> ring rows

WOD

Kids
Tag Team: 8 x WB -> 12 ft broad jump -> 50 m run

Pre-Teen
Partners:
Complete 30 x PC

Part 2:
3 rounds/ rotate = rest
Prowler push 50 m
2 x wall climbs

Teen
Partners:
Complete 30 x PC
then 3 sets each
10 x floor press
10 x weighted floor wipers

Part 2:
3 rounds/ rotate = rest
Prowler push 50 m
2 x wall climbs

After WOD

  • Game:
  • Flexibility:
  • Wall split, calves, cobra

kidstues

Monday, August 15th, 2016

Tuesday, 8/16/2016.
Today’s lesson plan

Warm up: 

Skill:

WOD

Kids

Pre-Teen

Teen

After WOD

  • Game:
  • Flexibility:

Quick and coordinated

Sunday, August 14th, 2016

Monday, 8/15/2016.
Today’s lesson plan

Warm up:  Speed ladder + rolls

Skill: jump rope drills and DU practice

WOD

Kids
5 x burpees -> 5 x t2b -> color cone lunge and side shuttle
burpees
T2B
35 ft WL

Pre-Teen
12-10-8
burpees
T2B
50 – 100 ft WL

Teen
12-10-8
burpees
T2B
100 ft WL

After WOD

  • Game:
  • Flexibility:
  • Hip/quad

Tabata Row!

Wednesday, August 10th, 2016

10920940_762897293805219_2505893316130429339_nThursday, 8/11/2016.
Today’s lesson plan

Warm up:  400 m partner jog then 2 rounds of 10 x OHS/squats -> 2 x f roll -> 30sec bar hang

Skill:
Partner 1 legged MB throws
Then choose 1 min practice at: Frogstand -> planche -> HS

TEEN: + 1-legged RDL
Post delt – low lat – plank/hollow

WOD

Tabata Row

After WOD

  • Game:
  • Flexibility: triangle pose, up back twist

Maximal power

Monday, August 8th, 2016

IMG_8423Tuesday, 8/9/2016.
Today’s lesson plan

Warm up:  Burpee MB challenge

Skill:
K and PT: 1 leg box jumps + rope climbs
TEEN: Max 1 leg box jump to balance + 5 x hardest push up variation

WOD

Kids

Pre-Teen
Part 1:Partners alt rounds 6 min am rap
6 x FS
6 x burpee over bar

Teen
Part 1:
EMOM 8 MIN alt movements
6 x FS
6 x burpee over bar

Part 2: 3 rounds for completion
1 x rope climb hardest variation
15 x SB sit ups
After WOD

    Yoga and Garden

Shoulder strength and Doubles!

Sunday, August 7th, 2016

Monday, 8/8/2016.
Today’s lesson plan

Warm up:  Partners complete
4 x 100 m jogs -> 10 x alt MB squat throws -> 20 x MB plank passes + push ups

Skill:
PT and T: 5 x 5 Shoulder Press, then 10 x alt 1 leg squats

WOD

Kids
3-4 RFT:
15 – 25 x singles
150 m Sprint
5 x burpees
15 – 25 x singles

Pre-Teen With Adults
3-4 RFT:
15 x DU
150 m Sprint
10 x burpees
15 x DU

Teen
3-4 RFT: with adults
25 x DU
150 m Sprint
15 x burpees
25 x DU

After WOD

  • Game
  • Flexibility: calves, hamstring, delts