Category: CrossFit Kids

Warm-up Pizza Delivery Circle Burpee warm up Skill Review Push up- mechanics 2 min capacity Pull-ups- work on holding negatives Weightlifting Med Ball cleans power cleans Metcon Chippity Chip Chip Chipper! 10 med ball cleans 15 burpees 20 power cleans 25 sit ups 30 jumping jacks 35 step ups 40 squats 35 step ups 30 […]

Gymnastics Everybody JUMP Now!!! AMRAP 3 min 5 box jumps 5 tuck jumps 5 jumping jacks 5 jumping lunges 5 broad jumps Game Lumberjacks and Farmers Weightlifting Deadlift Darryl Sumo Sammy Metcon AMRAP- 5 minutes 10 Deadlifts 10 Sit ups 5 burpees 5 push-ups Game PIZZA TIME!!!  

Warm-up 3X 1 Minute hold bottom of squat 1 minute wall walks 10 walking lunges 10 good mornings Skill Review Push up mechanics 2 minute push up capacity Gymnastics Hand stands/headstands/wall walks Weightlifting Deadlift EMOM- 3 lifts for 5 minutes Metcon 21-15-9 Deadlift Squat Cool Down yoga stretches  

Warm-up Bar hops- Slow-most, fast-least Squat jumps, bear crawl, inch worms Skill Review Push up review- Mechanics- chest to ground, arms in, legs not touching 2 minute Push up capacity Weightlifting Review- Med Ball clean Review deadlift Metcon 10 Air Squats 20 deadlifts 30 Bar Hops 40 Sit Ups 30 Bar Hops 20 Deadlifts 10 […]

Warm-up Animal Crackers cat stretch, camel stretch, bear crawl, seal drag, crab walk, frog hop FREEZE TAG Game Crossfit baseball Home- 5 squats lunge to 1st base 1st base- 5 burpee hop to second base 2nd base- 5 sit ups bear crawl to 3rd base 3rd base- 5 box jumps forward roll to home! Home- […]

Warm-up Team Plank Jump -2 minutes -Split up, hop over your teammates, get to the end of the plank line, next teammate goes Side to Side bar hops Skill Review Press brothers -strict press 4×2 -push press 4×2 ~~coach loaded bar Gymnastics Ring Dips Metcon AMRAP- 8 Minutes 5 strict press 10 push ups 5 […]

Warm-up Animal Crackers -cat stretch, camel stretch, frog jump, bear crawl, crab walk, seal drag Skill Review Squat family -air -front -back -overhead Game Team Farmer to the Market -15 lb bar -team carries the bar and must shop for plates New Skill L sits Plank Holds Metcon AMRAP- 4 minutes 3 pull ups 6 […]

Warm-up Circle Warm up PVC warm up- Orbits and pass thrus Skill Review Pull up review and test -Full extension, chin over bar -Most challenging resistance -2 min AMAP Weightlifting Squat and front Squat EMOM #1- 5 min -10 perfect squats EMOM #2- 5 min -2 weighted front squat Metcon AMRAP- 8 Minutes 3 pull […]

Warm-up 10 perfect squats hold bottom 5 seconds->10 mountain climbers L=1,R=1->arm circles 10 forward, 10 backward, small and big->crab walk length of box->bear crawl back. Special Strength Pull up work -full extension at bottom, chin over bar -find most challenging resistance -2 min test Weightlifting Power cleans -review each stop -concentrate on hip pop -perfect […]

Warm-up 100 m sprint 10 push ups 10 sit ups 10 second planks x 5 Weightlifting Review- Kettle bell swings SDHP Metcon Team work out -teams of 2- 1 partner works other partner rests ROW for distance- 8 min switch every 20 strokes. REST 2 min Waiter Carry dumbbell 100 m 4 rope climbs 18 […]