Tuesday, 8 August

 CrossFit Pre-K:

Skill work:

Angry Gorilla!

Warm up:

Move around the cones and FREEZE!

WOD:

AMRAP in a given amount of time of

5 yds Crab walk

Climb on to a box -> 3 Angry Gorillas -> Jump down

Game!

CrossFit Kids: 

Warm up:

Switch Sides: Divide the group in half and line them up facing each other on opposite sides of the room.  Select a way to cross the space and call “switch!” to signal them to switch sides. Repeat with as many different movements as you can think of.

Skill work:

Heel Balance Drill: Standing with kettlebell at the edge and toes hanging off a plate or rubber square, perform a deadlift.  Try to keep toes off the ground!  Increase the challenge by moving more of the foot off the edge of the plate until it is at the mid foot.

WOD:

With a partner, perform as many rounds as possible within a given amount of time

Partner A: Run 100m
Partner B: Deadlift

When the runner returns, switch places and repeat until time is called.  When ever the trainer calls “Freeze” followed by a movement, perform 3 reps of that movement on the spot before continuing with the AMRAP.

Game!

Thursday, 3 August

CrossFit PreK: 

Skill work:

Angry Gorilla!

Warm up:

Move around the cones and FREEZE!

WOD:

AMRAP in a given amount of time of

5 yds Crab walk

Climb on to a box -> 3 Angry Gorillas -> Jump down

Game!

CrossFit Kids: 

Warm up:

3 Rounds

2 Cartwheels -> 5 Dot drills -> 10 yd Lunge walk -> Backpedal zig zag around the cones

Skill work:

Descending Deadlifts: Place a kettlebell on top of stacks of plates in increasing numbers in a line across the floor.  Athletes start at a stack that sets the kettlebell an inch or two lower than the hang position and deadlift the kettlebell.  Athletes keep moving down the stacks as long as neutral spine is maintained.

WOD:

AMRAP in a given amount of time of

9 Deadlifts

6 Push ups

3 Wall Ball

Game!