CFK WEEK OF 12/7/20
CROSSFIT KIDS WOD WEEK OF 12/7/20
Monday, December 7, 2020.
WARM-UP: 2 sets
100-meter run forward
100-meter run backward
10 blocked side-to-side hops
10 blocked front-to-back hops
5 dodgeball throws dominate hand
5 dodgeball throws weak hand
5 pull-ups or 3 negatives / hang L
10 x box dips / 10 x push ups
10 X 1 Leg box sq
1 x wall walk up
II. box jump tag + PULL OVERS + HS
III.3 x 1 M to complete each task
1M – 6 x PC. + Jerks
2M – 6 x burpee + s2s hop
3M – 18 x squats
4M – 6 x burpee + s2s hop
Tuesday, December 8, 2020.
I. shuttle run
- 1 min of x jump rope
- 1 min shuttle run
- 30 sec of inchworms, su,
- 30 sec plank
- 30 sec hollow
II. Done in 2 groups –
3 x 10 beat swings
3 x 5 beat swings banded pull up
partner balance birddogs and standing
- 1 leg stability drill 20 sec
- I leg DB DL
- Kneeling MB chuck to wall
- 5 x MB BR jumps
III.
3 x pull up
7 x FS
Thursday, December 10, 2020.
I. Bupree MB challenge
II. 5 MIN OF HS/VESTIBULAR TRAINING
III. 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
IV. 30 x vups