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Youth CrossFit Archive

Archived — CrossFIt Kids

PUSH AND PULL FOR TIME

Thursday 3/23/2017. Warm up: Skill work: SPEND 10 MIN PRACTICING A SKILL OF YOUR CHOICE WOD PART 1: 50 X BB THRUSTERS FOR TIME PART 2: 500 M ROW FOR TIME Flexibility Subscribe to the comments on this post Print for later Tell a friend

Skills and sprints

Tuesday 3/21/2017. Warm up: GAME Skill work 3 x 30sec DU – hollow – hang WOD Part 1: 5 x DL + 3 x high box jump Part 2: 5 rounds of “CINDY” Flexibility: YOGA Subscribe to the comments on this post Print for later Tell
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Snatch and swings

Monday 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 Subscribe to the comments on this post Print for later Tell a friend

Shoulder strength

Thursday 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
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21-15-9

Tuesday 3/14/2017. Warm up:  Partner Row & run Rolling & tumbling Skill work Level sheets WOD 21-15-9 x WB x box jump Subscribe to the comments on this post Print for later Tell a friend

Strength WOD

Monday 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
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Snatchin’ partner workout!

Thursday 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
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Unilateral and stability training

Tuesday 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
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Barbell Complex

Thursday 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
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Calisthenics

Tuesday 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
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