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Youth CrossFit Archive

Archived — CrossFIt Kids

Bodyweight skill & WOD

Monday 5/22/2017. Warm up: 2 x side shuffle taps -> 10x L & R 1 leg s2s hops 2 x forwards backwards shuffle taps -> 10 x WL steps Then do 30 sec bar hang -> 30 supermans -> 30 sec plank WOD Tabata push
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EMOM 50 rep challenge

Thursday 5/18/2017. Warm up: Kids: fish game PT & TEEN: 5 rounds of partner ROW BOWL SKILL 10 min of skill of L1 sheet or other skill WOD KIDS: 4 rounds: 1 min on 1 min to rest On –> 3-5 each of WB &
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Skill challenge & WOD outside

Tuesday 5/16/2017. Warm up: tic tac toe relay + BW exercise 2 x 10 x each: wall facing sq/OHS -> push up -> bar press outs/dips/box dips -> sit ups -> RR/pull ups Skill Rolling + Coordination + Balance challenge WOD Chipper do 2 x
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Bear complex!

Monday 5/15/2017. Warm up: 200 – 400 m jog PVC Group warm up for WOD KIDS: Youth Bear complex 1 x PC/HPC + 1 x FS + 1 x PP For practice or a challenge depending on proficiency and awareness PT & TEENS “BEAR COMPLEX”
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Unilateral WOD

Thursday 5/11/2017. Warm up: Dodgeball! SKILL: 5 min goal practice  WOD using 1 DB, complete 12-10-8 reps x L 1 arm snatch x L arm walking lunge x R 1 arm snatch x R arm walking lunge x wt sit ups (may secure feet) Part
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Fun gymnastics & a Partner workout

Tuesday 5/9/2017. Warm up: Line drills Strength 2 x rounds – Rotating stations, 30 sec on 20-30 sec transition A. alt 1 legged squat /2 box /box squats B. Freestanding HS balance /kick ups/ use mat C. pull ups – any style Partner WOD Short
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Barbell complex

Monday 5/8/2017. Warm up: 2 sets…warm up pace. 100 m job + 15-25 x DU 10 x push ups -> 10 x PVC OHS -> 10 x rr/pull ups Skill: T2b drills WOD 3-6-9-6-3 reps of DL HPC FS Flexibility: Couch, lax ball t-spine, wrists &
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Strength and speed test

Tuesday 5/02/2017. Warm up: 250 m row + line drills 30 sec plank hold 30 sec contralateral superman FS PREP: wrist and pigeon Strength 3 x 10 FS alt: 8 x true push ups or 5 x bar dips WOD Part #1 For Time: 1
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Bodyweight and S2O

Monday 5/01/2017. Warm up: Partners alt 3 x 50 m jog, high knee skip back then do 3 rounds of 3 x dot drills -> 2 x forward rolls -> 3 x broad jumps -> 1 x crab walk (18ft) Skill work #1 2 x
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Strength & skill

Thursday 4/27/2017. Warm up: DU – rolling – balance – bw exercises Strength & skill work 3 sets each 8 x Bench Press or floor press 3-5 x chin ups 8 x SUMO DL 3-5 x Strict HSPU or Muscle up Flexibility chest and shoulders,
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