CFK WEEK OF 11/30/20

CROSSFIT KIDS WOD WEEK OF 11/9/20

Monday, November 30, 2020.

I. Squat Koosh Ball

II.Vestibular activities & 1-legged squat & jump

  • Candle sticks x 12
  • 1-legged squats (box assist)
  • HS x 2 min
  • 1-legged squats (all planes)

III.1 rounds

10 x DB Thrusters
Sprint 50 yds
Rest 30 seconds

25 x DB Push Press
Sprint 50 yds
Rest 30 seconds

20 x KB Swings
Sprint 50 yds
Rest 30 seconds

25 x Ball Slams
Sprint 50 yds

Tuesday, December  1, 2020.

I. MB burpee challenge

II. Done in 2 groups – 

  • 1 leg stability drill 20 sec
  • I leg DB DL
  • Kneeling MB chuck to wall
  • 5 x MB BR jumps

III. TUG OF WAR

Thursday, December 3, 2020.

I.  SKILLS 

  • 5 MIN OF HS/VESTIBULAR TRAINING
  • ROPES & DU OBSTACLE COURSE

II. EMOM

(MIN 1): 8 X 1/2 KNEELING SHOULDER PRESS + WT RUN
(MIN 2): 8 X T2B
(MIN 3): 12 X BOX JUMPS
(MIN 4): 12 CAL ROW