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CrossFit Kids - Broad Jumps
Big Dawgs
3 rounds for time:
Run 200 yards
21 Kettlebell swings with 12-15 pounds
12 Pullups
Porch:
3 rounds for time:
Run 200 yards
18 Kettlebell swings with 12-15 pounds
9 Pullups
Pack
3 rounds:
Run 100 yards
12 Kettlebell swings with 8-10 pounds
6 Assisted pull ups or beginner pull ups
Puppies:
3 rounds:
Run 50 yards
12 Kettlebell swings with 5 pounds
Hang arms straight for as long as you can
Crossfit Kids - Functional
Big Dawgs:
3 rounds for time
Run 200 Meters
20 Wall Ball shots (8-10# ball 7 foot target)
15 long jumps
Pack:
3 rounds for time
Run 100 Meters
15 Wall Ball shots (6-8# ball 7 foot target)
12 long jumps
Puppies:
3 rounds for time
Run 100 Meters
10 Wall Ball shots (4-6# ball 6 foot target)
5 long jumps
CrossFit Kids - Functional Fitness For Kids
Big Dogs
4 rounds
25 Roving Pushups
25 Pullups
20 Pistol squats/alternate legs
Packmembers
3 rounds
25 Roving Pushups
25 Rope Pullups
20 Pistol squats/alternate legs
Puppies
3 rounds
15 Roving Pushups
15 Jumping Rope Pullups
10 Wall or rope assisted pistol squats/alternate legs
CrossFit Kids - Overhead Press
Big Dawgs and The Porch:
Hang Squat Clean - Thruster
5-5-5-5-5
Work on perfect form, start light and work your way up. If your form breaks or deteriorates you are going to heavy.
Pack and Puppies:
Front Squat - Shoulder Press
5-5-5-5-5
Work on your form pay special attention to the following:
Front Squat: Rack position and depth of squat
Shoulder Press: Active shoulder
Everyone when you are done do the following:
3 rounds:
Max Tuck Sit
Max Frog Stand
Max Tuck Lever
Crossfit Kids - Weightlifting (one word)
Big Dawgs:
2 Rounds of:
10 Standing Long Jumps
50'Walking Lunges
21 Kettlebell swings (15-20#)
21 pull ups
21 burpees
21 slam ball (10# ball)
Pack:
2 Rounds of:
10 Standing Long Jumps
50'Walking Lunges
15 Kettlebell swings (10-12#)
15 pull ups
15 burpees
15 slam ball (5-8# ball)
Puppies:
2 Rounds of:
10 Standing Long Jumps
25'Walking Lunges
10 Kettlebell swings (8-10#)
10 pull ups
10 burpees
10 slam ball (5# ball)
Weightlifting and Jumping - Create better bone density for life !
Big Dogs
21-15-9
Snatch with a 10-15# Bar
Box Jump 20" box
Packmembers
21-15-9
Snatch with a 5-10# bar
Box Jump to 15" box/tire
Puppies
21-15-9
Snatch with PVC
Box Jump to 10" box/tire
CrossFit Kids - Tabata
Apply the Tabata protocol of 20 seconds of work followed by 10 seconds of rest.
Big Dawgs:
4 Rounds of:
4 Rounds Tabata Squats
200 M run
Immediately start the next 4 rounds of Tabata squats upon completion of the run.
Pack:
4 Rounds of:
4 Rounds Tabata Squats
100 M run
Immediately start the next 4 rounds of Tabata squats upon completion of the run.
Puppies:
4 Rounds of:
4 Rounds Tabata Squats
50 M run
Immediately start the next 4 rounds of Tabata squats upon completion of the run.
Buttercups:
3 Rounds of:
3 Rounds Tabata Squats
50 M run
Immediately start the next 4 rounds of Tabata squats upon completion of the run.
CrossFit Kids - Family
Play Day !
Get some friends together and play one of the following:
CrossFit Capture the Flag
CrossFit Dodge Ball
CrossFit Tag
CrossFit Kids - Burpees! Yah!
Join CrossFit Brand X , CrossFit Central Scotland , and CrossFit Manchester today for the burpee workout!
Big Dawgs:
Today you run with the adults.
100 Burpees for time
The Porch:
65 Burpees for time
Pack:
50 Burpees for time
Puppies:
35 Burpees for time.
Post your times!
Big Dawgs
21-15-9
Hang Power Snatch + OHS + Sotts Press X 10-15#
10# Ball Slams
Pack
21-15-9
Hang Power Snatch + OHS X PVC-10#
5-10# Ball Slams
Puppies
15-12-9
Hang Power Snatch + OHS X PVC
5# Ball Slams
If you do not have a D ball to slam, sub a two handed overhead soccer throw into a wall. Use a ball no heavier than 5# for this sub.
