Tuesday, 22 August

CrossFit Kids: 

Warm up:

4 Station Relay: Set up four cones in a diamond pattern.  Divide class into four groups and line them up behind each of the four cones.  The first player in line at cones 1 and 3 start with a baton.  On “Go”, players holding the baton run and hand off to the the player at the next cone before going to the end of that line.  The batons and players advance around the cones until one baton catches the other or time is called.  You can vary methods of traveling between cones (skip, bear crawl, backpedal, etc).  With a smaller group, you can divide the class in half at cones 1 and 3 and have them run past cones 2 and 4 on their way to the other side.

Skill work:

Seated Good Morning: Athlete starts seated on a high box.  With hands behind head, work on making an “angry gorilla back” and then bending at the hip to approximate a Good Morning.  Try with hips held just above the box and then with hands hanging down as in a deadlift.

WOD:

In teams of 3-4, complete the following relay style.

Team member at the front of the line runs 10 yds -> 5 Deadlifts -> Backpedal back to line.

Team members waiting must wait in the plank position. (Alternate to Stinkbug, Crab, T-plank, etc as needed)

Game!

Thursday, 17 August

CrossFit Pre-K: 

Skill work:

Deadlift -> Double Underhand throw with a dodgeball

Warm up:

3 Rounds

10 sec Plate/Box jumps

10 sec Squats

10 sec Push ups

WOD:

AMRAP in a given amount of time of

4 Lunge steps

Deadlift -> Double underhand throw

Skip 10 yds

Game!

 

CrossFit Kids: 

Warm up:

Deck Of Cards

Skill work:

Sumo Deadlift High Pull the Medicine Ball onto a box: Set a jump box to waist high and use the SDHP to lift the ball up onto the box

WOD:

Partner AMRAP in a given amount of time of

5 SDHP the ball onto a box -> push the ball off the other side -> partner repeats to send the ball back

5 Thruster pass (each) with Medicine ball

100m run carrying med ball (each partner carries the ball half way)

Game!

 

 

Tuesday, 15 August

CrossFit Pre-K: 

Skill work:

Chilly Gorillas: Angry Gorilla -> Zip up your jacket

Warm up:

3 Rounds

1 Forward roll -> 3 Squats ->  10m Skip -> 5 Push ups -> 10m Bear Crawl

WOD:

AMRAP in a given amount of time of

5 Chilly Gorillas

3 Burpees

5 Jump rope skips

Game!

 

CrossFit Kids: 

Warm up:

3 Rounds

2 Forward rolls -> 5 Squats -> 10m Skip -> 10 Side-to-Side hops -> 10m Lunge -> 5 Push ups -> 10m Bear Crawl -> 5 Tuck jumps

Skill work:

Angry Gorilla -> Zip up your jacket

WOD:

AMRAP in a given amount of time of

5 Sumo Deadlift High Pulls

7 Burpees

9 Jump rope skips

Game!

Thursday, 10 August

CrossFit Pre-K & CrossFit Kids: 

Warm up:

3 Rounds

Climb over 3 boxes (placed a few feet away from each other) -> Backpedal 10 yds -> Frog hop 10 yds -> Zig zag side shuffle around the cones

Skill work:

Hips to the Wall Drill: Start with students standing with backs ~4 inches from the wall.  Practice pushing hips back until they contact the wall and then returning to the standing position.  Legs should remain relatively straight (as in a deadlift) and feet move progressively farther from the wall with each rep until a deadlift set up position is achieved.  This drill can be performed unloaded or with a very light kettlebell.

WOD:

AMRAP in a given amount of time of

10 Deadlifts

5 Inchworms

1 Forward roll

Game!