Category: CrossFit Kids

Warm-up Mobility- calf roll outs – shoulder stretch Dynamic- run accessory- 25 KB swings Gymnastics Pull ups -strict -kipping -challenging Special Strength thrusters -5×5 lighter weight, mechanics focus Metcon AMRAP- 10 min 3 rope climbs 6 thrusters 9 burpees 12 sit ups  

Warm-up Mobility- Banded tricep hold – banded pull downs Dynamic- Slow 600 meters – Sprint Accessory- Plank tabatas for 4 minutes Gymnastics Rope climb a- Scale x4 b-practice foothold and 2 pulls x 4 c- 4 good pulls x 4 d- complete climbs x 5 Special Strength Front squat- taken from rack 6 x 4 […]

Warm-up Med Ball musical chairs- let’s get mom or dad to play too! Tabata Time: 20 seconds on, 10 seconds rest Minute 1: Jumping Jacks Minute 2: Plank holds Minute 3: wall walks Minute 4: burpees Minute 5: squat Gymnastics Dip it real good! Practice tricep dips on boxes Practice dips on rings Game Hungry […]

Warm-up Stretch- Hang from rig- accumulate 90 seconds- rest! Dynamic- run Accessory- dumbbell rows x 20 Gymnastics Introduce Ring dips 3×3 Weightlifting Deadlift Metcon 10 wall walks 20 KB deadlifts 30 step ups 40 sit ups 50 mountain climbers 40 sit ups 30 step ups 20 KB deadlifts 10 wall walks  

Warm-up Mobility- couch stretch- 1 min on each leg Dynamic- run Accessory- 10 jumping lunges 10 weighted lunges Gymnastics 3 rounds 10 push ups 10 squats 10 sit ups Weightlifting Introduce and perform bench press 6×3 add weight each round Metcon 8 Minute AMRAP 10 front Squats 30 single unders/15 dubs 10 jumping pull ups […]

Warm-up Mobility- couch stretch- 1 min on each leg Dynamic- run Accessory- 10 jumping lunges 10 weighted lunges Gymnastics 3 rounds 10 push ups 10 squats 10 sit ups Weightlifting Introduce and perform bench press 6×3 add weight each round Metcon 8 Minute AMRAP 10 front Squats 30 single unders/15 dubs 10 jumping pull ups […]

Warm-up Relay Races! Crab walk-10 slow squats- 10 lunges- 10 fast squats- shuffle- 10 slow squats- karioke- 10 fast squats- bear crawl- 10 slow squats Gymnastics EMOM- 10 minutes 1 hanstand 10 singles Weightlifting Introduce split jerk 4 rounds for 5 lifts Warm-up 15.3 10 minute AMRAP 7 pull ups 7 push ups 20 wall […]

Warm-up Running warm up lunges-bear crawl- turning squats- jumping squats-inchworm push ups Gymnastics Jump Course- differing heights, work way through Weightlifting Review deadlift Deadlift – 10 pulls or less Metcon 21-15-9-6 Goblet squats- 25# box jumps 20 inches snake ups Extra Credit sit ups- 3×20 feet tucked under dumbbells  

Warm-up handstand walk 10 supermans 10 bananas 10 side to side bar jumps 10 push ups 30 second jump rope Gymnastics Handstand practice Weightlifting Snatch mechanics Metcon NFT 4 Rounds 4 Snatches 8 box jumps- 24 inches  

Warm-up Plank Relay Dynamic warm up Weightlifting Review clean and jerks clean pulls 5×5 cleans 5×5 clean and jerks 5×5 Metcon 4 Rounds 4 clean and jerks 100 m run rest 2 minutes 3 rounds 6 clean and jerks 100 m run rest 2 minutes 2 rounds 8 clean and jerks 100 m run