CFK WEEK OF 12/14/20

CROSSFIT KIDS WOD WEEK OF 12/14/20

Monday, December 14, 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 15, 2020.

I. duck unders + s2s hop -> support hold -> true push ups -> marching wall squat/iso hold

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 17, 2020.

I.  SKILLS 

  • Core cashout: 30 x MB hang levers -> 30 x plank passes -> 30 x slams

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