WARM-UP

20 Mountain Climbers => 10 Hops (each leg)=> 5 Inch Worms=> 5 Infant Squats

SKILL

Pull-Up Progressions: Bar Body Row, Ring Row

Box Jump Review

WORKOUT OF THE DAY

“Courtney”

As Many Rounds As Possible in 12 minutes:

6 Pull-ups (Beginner or Assisted Pull-Ups)

6 Box Jumps

ACTIVITY

Lead-up games with flag football belts

WRAP-UP

Jumps to support using pull-up bar

Roll Overs using the bar

2x: Bear Crawl=> In / Out Jumps=> Rope Pull to Stand=> 100 M Sprint

Then

Duck Walk

SKILL

Air Squat Review

Push Press Review

WOD 

Choose 3 or 4 rounds:

7 Air Squats

Run 50 M

7 Push Presses

ACTIVITY

CrossFit Dodgeball

Potato Sack Races

WRAP-UP

Deadlift Practice

Activity Review

20 Jumping Jacks=> Single Leg Hops=> Forward Roll=> Run 100 M=> Bear Crawl

SKILL

Hang Clean (pvc)

Push-Up and Plank

WOD 

“Little Chief” (scaled version of “The Chief”)

3 Hang Cleans (pvc)

6 Push-Ups

9 Air Squats

3-minute AMRAP, 1-minute rest between rounds

x 2

ACTIVITY

“Go Home”

Plate Push Relay and/or Plate Push Races

WRAP-UP

Max. Sit-Ups in 1:00

Ring Hangs

Skill Review: Hang Clean, Push-Up, and Squat

5:00 of the following:

Forward Roll=> Bear Crawl=> In/Out Jumps=> Sprint

WOD

AMRAP in 7 minutes:

7 Push Press (pvc or light dbs)

7 Air Squats

7 Box / Tire Jumps

ACTIVITY

1. Clothespin Tag
2. Wheel Barrow Race Walk

WRAP-UP

Max Sit-Ups in 1:00

Handstand Hold, 2:00 Max

Skill Review: Push Press, Air Squat, Jump

400 M Run (50M x 8 )

WOD

5 Rounds:

5 Push-Ups                  /           8 Push-Ups                  /10 Push-Ups

5 KB Deadlifts           /           8 KB Deadlifts           / 10 Deadlifts

ACTIVITY

1. Tire Flip Race
2. Caged Lion Tag

WRAP-UP

15 – 25 Sit-Ups

10 Toes To Bar

Skill Review: Push-Up, KB Deadlift, Sit-Up

WARM-UP

2x: Walking Side Plank=> 10 HSPU Progressions=> Army Crawl

WOD   

“4 Corners” Workout

10 Push-Ups=> 10 Mountain Climbers=> 10 Squats=> 10 Burpees

1, 2, or 3 Rounds

Note: Each athlete travels with a medicine ball to each corner after every exercise.

ACTIVITY

Choose from the following activities:

1.  “Go Home”
2. Leap The River
3. Hunker Hawser

WRAP-UP

Monkey Hangs or Static Hangs

Skill Review:  Walking Plank, HSPU Progression, Army Crawl, Push-Up, Mountain Climber, Squat, and Burpee

Spring Session 2 of CrossFit Kids begins next week!  

See details below.  Questions?  Contact Tricia Shepherd at  info@crossfitblastfitness.com.

Description:

CrossFit exercise movements and activities  for children ages 3 to 12 years old on Tuesday evenings from 7:00 p.m. to 8:00 p.m.

3x or 5:00:

3 Forward Rolls=> Forward Bear Crawl=> Backward Bear Crawl=> 7 Side to Side Hops=> Low Vault

WOD

AMRAP in 8 minutes:

15 Tire Jumps or 25 Box Jumps

Max Pull-Up Progressions or Pull-Ups

ACTIVITY

Asteroid (Working together to hit a moving target, created by Dr. Curt Hinson, Family Fun, April 2011):

Divide players into two teams.  The object of the game is for Team Asteroid to throw their foam ball and hit Team Planet’s soccer ball.  Team Planet controls their ball by kicking it around, trying to keep it from Team Asteroid.  Team Asteroid players are not allowed to take any steps with their ball.  Instead, they must pass it to teammates, trying to get it in the hands of a player close enough to the planet for a shot.  When the foam ball hits the soccer ball, the teams switch roles.

WRAP-UP

Max. Handstand Hold on wall

25 Sit-Ups

Box Jump Review

1 Forward Roll=> Bear Crawl=> Low Vault=> Sprint

SKILL

Burpee

Box and Tire Jump

Walking Leg Lunge

WOD

AMRAP in 6 minutes

4 Burpees

8 Walking Leg Lunges

12 Box or Tire Jumps

25 Yard Sprint

ACTIVITY

Foam Noodle Tag

Color Tag

Limbo

Jump The Stick

WRAP-UP

Max. Sit-Ups in 1:00

5 Partner Jump-Overs then:

2x: In-Out Jumps=> Bear Crawl

FOCUS / SKILL 

The Pull-Up: Show beginner pull-up, seated from rack or rings, and progressions to jumping and kipping.

WORKOUT of the DAY 

3 rounds:

Run 150 M

10 Beginner pull-ups

5 Squats

ACTIVITY

Medicine Ball Relay

Lions and Tigers

WRAP-UP

2:00 Plank Hold

Beginner Pull-Up and Squat Skill Review

Q and A

3x: 2 Forward Rolls=> Bear Crawl=> Balance Walk=> In/Out Jumps

FOCUS / SKILL 

Squat Review

Push-Up

Box Jump

WORKOUT of the DAY 

Run 50 M or 100 M => 5 or 8 Squats=> 5 or 8 Push-Ups=> 5 or 8 Box Jumps

3 Rounds

ACTIVITY

Thunder Ball

Popcorn

Cage ball Bowling

WRAP-UP

What was your favorite activity today and why?

Have one or two people demonstrate the squat, the push-up, and the box jump.