Thank you to all the kids and parents for coming to BLAST Fitness CrossFit Kids this fall. BLAST Fitness wishes everyone a happy holiday season and a healthy and prosperous new year in 2012. BLAST Fitness CrossFit Kids will take a break during the months of January and February and will resume on Tuesday, March 6, 2012. Stay connected for more specific details to be shared later. Thank you again and remember to work hard, play hard, and have fun! See you in March!
Thanks For A Great CrossFit 2011 Fall Season !
Posted: 27th November 2011 by jcampbell in Uncategorized0
WARM-UP
5:00
Jump to Support=> Roll Over=> Forward Sprint=> Backward Sprint
SKILL
Dead Lift
Burpee
Box Jump
WORKOUT of the DAY (WOD)
12-9-6-3:
Dead Lift
Burpee
Box Jump
GAME
Partner Sprints
Pull-Up Bar Play
WRAP-UP
30 Second Plank Hold
1:00 Max Sit-Ups
WARM-UP
5:00
3 Forward Rolls => Bear Crawl U Pattern=> 7 Side Hops=> Small Vault
SKILL
The Clean
“When the arms bend, the power ends.”
- Start Position: same as the deadlift- angry gorilla back, stand over the object so it is between your legs (or rubbing your shins, depending on what the object is), look at my shoes
- The Lift (Part 1): stand up tall, jump up tall, “straight path and close to the body”
- The Lift (Part 2): elbows high and outside, get body under the bar
- Finish Position: elbows pointed straight ahead and high, look straight ahead, stand up straight, feet underneath you
“Ready-Jump-Catch”
Use pvc and light bars
WORKOUT of the DAY (WOD)
Every minute on the minute for 10 minutes perform:
3 Cleans
3 Box Jumps
GAME
Foam Noodle Games
- Med Ball Push
- Limbo
- Javelin Throw
- Noodle Body Balancing
- Car Wash
WRAP-UP
1:00 Handstand Hold
WARM-UP
Agility Ladder Side Jumps (left) => Agility Ladder Side Jumps (right) => Forward Roll => Bear Crawl => Sprint
SKILL
Handstand Walks
WORKOUT of the DAY (WOD)
Two 4:00 rounds of:
3 Medicine Ball Push-Ups
5 M Handstand Walks
10 Squats
Rest 1:00 between rounds
GAME
Tunnel Relay Race
Wrestling Stand-Up
WRAP-UP
1:00 Max Sit-Ups
WARM-UP
5:00 of the following:
In-Out Jumps => Forward Roll=> Forward Bear Crawl=> Backward Bear Crawl
SKILL
The Sumo Dead Lift High Pull:
- Stand in Angry Gorilla Dead Lift Position
- Hands inside of legs with narrow grip on barbell
- Stand to full extension of legs and hips
- Shrug shoulders and pull the bar up to the chin (“zipping the zipper of your jacket”)
- Elbows are high and armpits are wide at finish
The Thruster:
- Sit down in the squat position
- Hands on shoulders, elbows pointing down in front
- Stand up with open hips
- Press! Pretend you are holding up the sky. Active shoulders like hanging from a pull-up bar. “Hit my hand.”
WORKOUT of the DAY (WOD)
21-15-9:
Sumo Dead Lift High Pull (pvc bar / light bar)
Thruster (pvc bar / light bar)
GAME
Pumpkin Patch (med balls)
Tunnel Relay Race
WRAP-UP
Max 1:00 Sit-Ups
WARM-UP
5:00:
2 Forward Rolls => 25 M Bear Crawl => 5 Push-Ups => 5 Squats => 10 Line Hops (each foot)
SKILL
5:00:
Pull-Up Attempts
WORKOUT of the DAY (WOD)
2x:
Run 400 M
30 Box Jumps or Tire Jumps
Or
Run 200 M
20 Tire Jumps
Or
Run 100 M
10 Box Jumps
GAME
Hose Head
WRAP-UP
30 second L-Sit
1:00 Max Sit-Ups
WARM-UP
5 Squats => Walking Leg Lunges => 5 Tuck Jumps => Log Rolls => 5 Presses => Sliding Sideways => 5 Angry Gorilla Deadlifts
GAME
- Jump Tag
- Power Ball
SKILL
Belly-Out Wall Walks
30 second Rope L-Hang
30 second Rope Upside Down Hang
GAME
- Farmers and Lumberjacks
WORKOUT of the DAY (WOD)
WRAP-UP
Shoot-Throughs
BLAST OFF
3x or 5:00:
3 Box /Tire Jump Snake => 3 Jumps to Support => 3 Cartwheels => Bear Crawl 15M
SKILL
Toes to Bar and Knees to Elbows
WORKOUT of the DAY (WOD)
“Keegan” (scaled)
3 or 4 rounds:
100 M Run
10 Push-Ups
10 Toes To Bar or Knees To Elbow or Knee Ups
GAME
Medicine Ball Relay
Grab-N-Go
SPLASH DOWN
Max L-Sit
Shoot Throughs
WARM UP
Stinkbug => Leg and Elbow Lunges => 10 Hops Each Foot => 5 Tuck Jumps => Sprint 50 M
SKILL
Dead Lift
Angry Gorilla:
- Start Position- angry gorilla back, stand over the object so it is between the legs
- The Lift- stand up
- Finish Position- pinch shoulder blades together, look at me
WORKOUT of the DAY (WOD)
“Kollin”
3 or 5 Broad Jumps
6 or 10 Deadlifts
9 or 15 Push-Ups
3 rounds
GAME
Plank Wrestling
WRAP UP
2x:
Max Handstand Hold
Max L-Sit
WARM-UP
3x:
2 Forward Rolls => 15 M Bear Crawl => 10 Side to Side Hops over a small barrier => 5 Push-Ups => 5 Squats
SKILL
Back Squat
Review the air squat. Practice proper low bar placement on the back while keeping elbows high.
WOD
15 Back Squats
15 Burpees
50 M Sprint
=>
12 Back Squats
12 Burpees
50 M Sprint
=>
9 Back Squats
9 Burpees
50 M Sprint
GAME
Snake In The Grass
Freeze Tag
WRAP-UP
2x:
30 second Plank Hold
30 second L-Sit
30 second Plank Hold