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"Connor"
How many rounds can you complete in 20 minutes of:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Presses
5 Back Squats
= 1
Big Dawgs:
Use 30#
The Porch:
Use 20-25#
Pack:
Use 15# for fifteen minutes
Puppies:
Use 10# for ten minutes
Buttercups:
Use PVC or a broomstick for ten minutes
CrossFit Kids - CrossFit Homeschool
Everyone:
Before you start the workout do a handstand against the wall for time>
Big Dawgs:
21-15-9
Pistols
Dumbbell snatch (20-25#)
The Porch:
15-12-9
Pistols
Dumbbell snatch (20-25#)
Pack:
21-15-9
Pistols
Dumbbell snatch (10-15#)
Puppies:
15-12-9
Pistols
Dumbbell snatch (5-8#)
Buttercups:
15-12-9
Pistols
Dumbbell snatch (3-5#)
Everyone:
When you are done do a plank hold in top position for time.
Post your times!
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)
CrossFit Kids Shoulder Press, Push Press, Push Jerk
Big Dogs
5 Rounds
Run 200 M
10 Shoulder Press ( 10-15# DB)
10 Push Press
10 Push Jerk
Packmembers
4 rounds
Run 200 M
10 Shoulder Press ( 5-8#)
10 Push Press
10 Push Jerk
Puppies
3 rounds
Run 200 M
10 Shoulder Press ( 3-5#)
10 Push Press
10 Push Jerk
This workout is adapted from Coach Mike Burgener's Mikes Gym skill Transfer exercises, watch your form !
CrossFit Kids - Team Challenge
CrossFit Team challenge - Each team lines up and for 10 minutes one member at a time performs:
Big Dawgs: 3 muscle ups
Pack/Puppies: 5 pull ups or 5 jumping pull ups
Smaller groups do only 5 minutes
Big Dawgs:
Four rounds:
100 M Hill sprint
2 Maniac Muscle ups
10 Power snatches (25-30#)
*If you do not have rings do 8 pull ups and 8 dips per round.
** If you do not have a hill run 200 M
The Porch:
Four rounds:
100 M Hill sprint
3 Jumping Muscle ups
10 Power snatches (20-25#)
*If you do not have rings do 6 pull ups and 6 dips per round.
** If you do not have a hill run 200 M
Pack:
Three rounds:
75 M Hill sprint
3 Seated muscle ups
10 Power snatches (15-20#)
*If you do not have rings do 6 jumping pull ups and 6 jumping dips per round.
** If you do not have a hill run 100 M
Puppies:
Three rounds:
50 M Hill sprint
3 Seated muscle ups
10 Power snatches (PVC-10#)
*If you do not have rings do 6 jumping pull ups and 6 jumping dips per round.
** If you do not have a hill run 150 M
Buttercups:
Three rounds:
50 M Hill sprint
3 Squat muscle ups
10 Power snatches (PVC)
*If you do not have rings do 6 jumping pull ups and 6 jumping dips per round.
** If you do not have a hill run 100 M
Please see the video page for muscle up tutorial.
CrossFit Kids - CrossFit Edna Valley
Play Day!
Get a group of friends together and play CrossFit Dodge Ball! From CrossFit Kids Magazine - August 2006
This months edition of CrossFit Kids Games was suggested by Ryan Atkins www.crossfitracine.com CrossFit Dodgeball Variant Rope 2-6 differently colored soft dodgeballs
Equipment:
Assign each of the balls a different exercise. (Red Ball = Push ups, Blue Ball Squats, Orange Ball = sit ups etc..)
Play:
In regular CrossFit Dodgeball when someone is hit by a ball they have to do a certain number of reps of an exercise and then they get to rejoin the game. This gameis played just like regular CrossFit Dodgeball except in this case, each ball carried its own unique exercise. For example, if you get hit by the blue ball you had to do a rope climb before rejoining the game. Getting hit bythe Red ball requires 15 bar dips. Be creative with the exercises, jumping air squats, burpees, box jumps, wall ball, Slam Ball, L sits and floor tuck-ups are great. If the ball is caught the thrower would have to do
DOUBLEthe reps of the normal penalty before reentering play.
Make the reps and exercises appropriate for the age and ability of the players.
Have fun.
CrossFit Kids- Push Press
Chipper
Big Dogs
15 Broad jumps
25 M Lunge Lunge OHS ( with 10-15# bar)
10 Toes to the bar
10 Wall Ball ( 10-14#)
10 Burpees (weighted 8-10 # DB)
20 Pullups
25 Box Jump (20-24"Box)
50MFarmers Walk (10# DB)
20 D Ball (12#)
Pack Members
10 Broad jumps
25 M Lunge Lunge OHS (with PVC)
10 Knees to elbows
10 Wall Ball (6-8#)
10 Burpees
20 Pullups Jumping or assisted
20 Box Jump (10-15"Box)
50 M Farmers Walk (5-8# DB)
20 D Ball (8#)
Puppies
8 Broad jumps
25 M Lunge Lunge OHS (with PVC)
8 Knees to elbows
8 Wall Ball (4-6#)
8 Burpees
16 Pullups Jumping or assisted
16 Box Jump (10 " Box)
50 M Farmers Walk (3-5# DB)
16 D Ball (4#)
CrossFit Kids - Push up Progressions
Big Dawgs:
4 Rounds
Run 200 M
20 Push ups
Chest and thighs touch the ground on every rep.
Pack:
4 Rounds
Run 200 M
10 Push ups
Puppies:
3 Rounds
Run 200 M
10 Box Push ups
Everyone:
When you have completed the workout spend 5 minutes practicing L-sits or L-sit progressions.
CrossFit Kids - Running and Squats
Big Dawgs:
4 Rounds
Run 200 M
35 Squats
rest 5-10 Minutes
Push Press
5-5-5-5-5
Pack:
4 Rounds
Run 200 M
20 Squats
Puppies:
3 Rounds
Run 200 M
15 Squats
CrossFit Kids Forging the Future of Fitness
Big Dawgs
4 rounds
Run 200M
15 Dumbbell deadlift 10-15 # DB's
15 Dips
15 Push ups
Packmembers
3 rounds
Run 200M
15 Dumbbell deadlift 8# DB's
15 Dips
15 Push ups- front end elevated- as in picture above
Puppies
2 rounds
Run 200M
12 Dumbbell deadlift 3-5 # DB's
12 Dips
12 Push ups
CrossFit Kids - Skill Day
Big Dawgs, Pack, and Puppies:
For 10 minutes practice Handstands and Frogstands.
Crossfit Kids - Triple Extension
Big Dawgs:
3 Rounds
Run 200 M
15 Ring Push ups
15 Medicine Ball Throw for Height (10-12#)
Porch:
3 Rounds
Run 200 M
10 Ring Push ups
10 Medicine Ball Throw for Height (10-12#)
Pack:
3 Rounds
Run 100 M
10 Push ups
10 Medicine Ball Throw for Height (8-10#)
Puppies:
3 Rounds
Run 50M
10 Box Push ups
10 Medicine Ball Throw for Height (4-5#)
CrossFit Kids - Play Together
P.T. Test
Max Sit Ups (1 Minute Time limit)
Shoulder blades on ground to sitting position
Feet can be held
Max Push ups (To Failure)
Chest and thighs touch ground at bottom
Full extension of arms at top
Resting may occur in top position holding plank. Breaking from the plank at anytime the test is over.
(Young kids may use 90 Degree rule)
Max Pull ups ( To Failure)
Full extension at bottom to chin over bar
Broad Jump (Distance)
Measure distance covered
Complete the test and report your scores here!
Big dawgs when you have completed the test do:
Push Press
5-5-5-5-5
CrossFit Kids Run Jump and Throw
David PR ( 7:40) and Connor PR ( 8:32 ) do Helen as Rx'd
Big Dogs
3 rounds
Run 400M
Box Jump up over down and turn around x 10
Medicine Ball Soccer THrow aginst wall x 10 (8-10#)
Packmembers
3 rounds
Run 200M
Box Jump up over down and turn around x 10
Medicine Ball Soccer THrow aginst wall x 10 (6#)
Puppies
3 rounds
Run 200M
Box Jump up over down and turn around x 5
Medicine Ball Soccer THrow aginst wall x 5 (4#)
CrossFit Kids do pull ups sometimes " Frogging"
Big Dawgs:
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups 10 Pistols, alternating
15 Pull-ups
(our CrossFit Kids record is 14 rounds set by a 14 year old)
The Porch:
Complete as many rounds in 15 minutes as you can of:
5 Handstand Push-ups
10 One legged Pistols, alternating
15 Pull-ups
Pack:
Complete as many rounds in 10-12 minutes as you can of:
3 Assisted Handstand Push-ups
6 Rope Pistols, alternating
9 Beginner Pull-ups
Puppies:
Complete as many rounds in 10 minutes as you can of:
1 Assisted Handstand Push-ups
4 Wall Pistols, alternating
7 Beginner Pull-ups
Please post your group and number of rounds completed.
See the video page for Pistols, Rope Pistols and Wall Pistols
CrossFit Kids - Stretch
Big Dawgs:
3 rounds of:
Run 200 M
15 Push ups
15 Pull ups
Rest 5 minutes
Front Squat
5-5-5-5-5
Pack:
3 rounds of:
Run 100 M
10 Push ups
10 Beginner Pull ups
Puppies:
3 rounds of:
Run 50 M
10 Box or Wall Push ups
10 Jumping or Assisted Pull ups
The January edition of CrossFit Kids Magazine is out. This Month:
Wrestling workouts - from Connor
Game of the Month - CrossFit Capture the Flag
Football "Soccer" workout - from our friends at CrossFit Manchester
Self Defense - Fixing the Straight Punch
Tuesday, January 16th, 2007
With a friend, Partner A does the first exercise (10 OHS) while Partner B performs the second exercise (holds the plank position) until partner A completes the exercise, then switch. Followed by both partners completing 10 Box jumps simultaneously.
5 rounds for time, alternate partners
10 OHS
Plank Hold
followed by 10 Box jumps
Scaling is only with the weight of the OHS, PVC or broomstick for beginners (puppies) 5- 8 # bar for intermediate (packmembers) 10-15# for big dogs (advanced)
Parent/Coaching Tip Do not let kids put weight ( even small amounts) overhead until you have checked their form and the strength of the hold.(Shoulders and lats activated)
This is a good workout even when done with PVC or broomstick. Make sure kids have an adult spotter.
CrossFit Kids - Play Day
Crab Walk Soccer game
You will need a soccer ball, a field or yard with grass, and something to use as goals.
Single Player:
Set up a goal and try to shoot goals while crabwalking. Play for 10 minutes.
Multiple players:
Pick teams, use the same rules as soccer except everyone including the goalie must crabwalk. Play for about 20 minutes.
For added fun use a 4 pound medicine ball.
This months Crossfit Kids Magazine will include a new monthly feature; kids soccer workouts, I mean "Footie" workouts from our friends at CrossFit Manchester .
CrossFit Kids - Just a little help
Big Dawgs - Pack - Puppies
"Jeremy"
Three rounds, 21-15- and 9 reps, for time of:
Broomstick overhead squats
Burpees
Post time to comments.
Big Dawgs:
Weighted Pull ups
5-5-5-5-5
CrossFit Kids - Tug of War
Big Dawgs
With a 15-20 lb bar
10-9-8-7-6-5-4-3-2-1
Deadlift
Push up
Clean
Do 10 Deadlift, 10 Push ups, 10 Cleans
then 9 Deadlift, 9 Push ups, 9 Cleans etc.
The Porch:
With a 10-15 lb bar
10-9-8-7-6-5-4-3-2-1
Deadlift
Push up
Clean
Do 10 Deadlift, 10 Push ups, 10 Cleans
then 9 Deadlift, 9 Push ups, 9 Cleans etc.
Pack
With 3-5# dumbbells
10-8-6-4-2
Deadlift
Push up
Clean
Do 10 Deadlift, 10 Push ups, 10 Cleans
then 8 Deadlift, 8 Push ups, 8 Cleans etc.
Puppies
With PVC pipe or Broomstick
10-8-6-4-2
Deadlift
Push up
Clean
Do 10 Deadlift, 10 Push ups, 10 Cleans
then 8 Deadlift, 8 Push ups, 8 Cleans etc.
"Rolling 100's"
Big Dawgs:
10 Rounds of:
Sprint 100 M
10 Lunges
Jog 100 M
-Rest 5 minutes-
Push Press
5-5-5-5-5
The Porch:
8 Rounds of:
Sprint 100 M
10 Lunges
Jog 100 M
Pack:
8 Rounds of:
Sprint 75 M
10 Lunges
Jog 75 M
Puppies:
6 Rounds
Sprint 50 M
10 Lunges
Jog 50 M
Everyone spend 5 minutes practicing hollow rocks when you are finished.
CrossFit Kids - Pirate Races
Please count and post your reps for the following:
Big Dawgs:
10 rounds for reps:
30 seconds Squats
30 seconds Push ups
The Porch:
8 rounds for reps:
30 seconds Squats
30 seconds Push ups
Pack:
6 rounds for reps:
30 seconds Squats
30 seconds Push ups
Puppies:
5 rounds for reps:
30 seconds Squats
30 seconds Push ups
For Pack and Puppies, if your from starts to break on the push ups please move to box or wall push ups.
When you have completed the workout, rest 5 minutes and then practice headstands and frog stands for five minutes.
CrossFit Kids - Agility
Big Dawgs:
Complete as many rounds as you can in twelve minutes of:
3 Handstand push-ups (Ask your parents for an assist if necessary)
8 Pull-ups
Rest 10 minutes
Front squats
5-5-5-5-5
Pack:
Complete as many rounds as you can in eight minutes of:
3 Assisted Handstand Push ups
8 Pull-ups (Use any combination of Pull ups, Jumping Pull ups and Beginner pull ups to reach 8)
Puppies:
Complete as many rounds as you can in eight minutes of:
3 Assisted Handstand Push ups
8 Pull-ups (Use a Combination of Jumping and Beginner pull ups to reach 8)
Post rounds completed to comments.
Recently some kids told us about how they were able to really hide,
because they could climb and bar muscle up where others could not go...
Look for a related article in the Feb 07 Issue of CrossFit Kids Magazine
Big Dogs
5 rounds
15 Pull ups
15 Toes to the Bar
15 HSPU
15 DB Clean 10-15# DB's
Packmembers
4 rounds
15 Pull ups/Jumping or assisted
15 Toes to the Bar
15 HSPU or SP 8-10# DB
15 DB Clean 8-10# DB's
Puppies
3 rounds
15 Jumping Pull ups
15 Knees to elbows
15 SP 5-8#DB
15 DB Clean 5-8# DB's
Buttercups
3 rounds
5- 10 Ring Rows
5- 10 Knees to Elbows/Knee ups
5- 10 SP 1-5#
5- 10 DB Clean 1-5# DB's
CrossFit Kids - Wheelbarrow Races!
Big Dawgs:
21-15-9
Broad Jump
Kettlebell Swings (20-25#)
The Porch:
15-12-9
Broad Jump
Kettlebell Swings (20-25#)
Pack:
15-12-9
Broad Jump
Kettlebell Swings (12-15#)
Puppies:
15-12-9
Broad Jump
Kettlebell Swings (5-10#)
Buttercups:
15-12-9
Broad Jump
Kettlebell Swings (3-5#)
You may use a dumbbell in place of a kettlebell.
Check the video Page for the Kettlebell video if you are unsure of the proper technique.
When you are done everyone practice Frog Stands for 3-5 minutes.
CrossFit Kids - Shepherd
Big Dawgs:
5 Rounds:
Run 200 M
10 Back Squats (45-65#)
10 L Pull ups
The Porch:
5 Rounds:
Run 200 M
10 Back Squats (35-45#)
10 Tuck Sit Pull ups
Pack:
5 Rounds:
Run 100 M
10 Back Squats (20-30#)
5 Tuck Sit Pull ups
Puppies:
5 Rounds:
Run 75 M
10 Goblet Squats (10#)
8 Beginner Pull ups
Buttercups:
5 Rounds:
Run 75 M
10 Air Squats
5 Beginner Pull ups
CrossFit Kids - Balance
This is a modified "Fight Gone Bad" workout.
Big Dawgs:
2-5# Wallball
10-20# Sumo Deadlift High Pull
Box Jump
10-20# Push Press
Run 100 yards
Do not rest between exercises. Do each exercise for 45 seconds. Do a total of 3 rounds.
Pack:
Wallball with a basketball
5-10# Sumo Deadlift Highpull
Jump for height
5-10# Push Press
Run 75-100 yards
Do not rest between exercises. Do each exercise for 45 seconds. Do a total of 3 rounds.
Puppies:
Wallball with a basketball
5# Sumo Deadlift Highpull
Jump for Height
5# Push Press
Run 50-75 yards
Do not rest between exercises. Do each exercise for 30 seconds. Do a total of 3 rounds.
40" Kids Jumping to 20" Box
Warm up with Jump Rope
1 Minute Fwds
1 Minute Backwards
1 Minute practice/attempt double unders
Big Dogs
21-15-9
Box Jump 20 " Box
Squats
DB Push Press ( using 10-12# Dumb Bells)
Packmembers
21-15-9
Box Jump 15-18 " Box/ Firm Tire
Squats
DB Push Press ( using 5-8# Dumb Bells)
Puppies
21-15-9
Box Jump 10 " Box/Firm Tire
Squats
DB Push Press ( using 1-3# Dumb Bells)
CrossFit Kids - Start Young
"Sage"
200m Run
21 Squats
200M Run
15 Ring Dips
200M Run
9 Handstand Push ups
200 M Run
3 Rope Climbs
Big Dawgs do two rounds.
Pack and Puppies one round.
If you are unable to do Ring dips you can sub bar dips or bench dips.
If you are unable to do Handstand Push ups you can do pillow/pad HSPU or have someone assist you.
Post your time to comments!
Parents,
We are looking for CrossFit Kids success stories. If you would be interested in having your kids featured in the CrossFit Kids Magazine please contact us at:
Jeff@brandxmartialarts.com
Fight Childhood Obesity with CrossFit Kids !
Burpee/ shoulder press Ladder
Big Dogs
20 Burpees
20 DB Shoulder Press 10-15# DB's
15 Burpees
15 DB Shoulder Press 10-15# DB's
10 Burpees
10 DB Shoulder Press 10-15# DB's
5 Burpees
5 DB Shoulder Press 10-15# DB's
Packmembers
20 Burpees
20 DB Shoulder Press 5-8# DB's
15 Burpees
15 DB Shoulder Press 5-8# DB's
10 Burpees
10 DB Shoulder Press 5-8# DB's
5 Burpees
5 DB Shoulder Press 5-8# DB's
Puppies
15 Burpees
15 DB Shoulder Press 1-5# DB's
9 Burpees
9 DB Shoulder Press 1-5# DB's
6 Burpees
6 DB Shoulder Press 1-5# DB's
3 Burpees
3 DB Shoulder Press 1-5# DB's
CrossFit Kids - Ring Push ups
Big Dawgs:
3 Rounds
Sprint 100M
15 Ring Push Ups
20 Pull Ups
The Porch:
3 Rounds
Sprint 100M
10 Ring Push Ups
20 Pull Ups
Pack:
3 Rounds
Sprint 100M
10 Push Ups
15 Pull Ups (When you cannot do anymore regular pull ups fill in with Beginner, Jumping or Assisted)
Puppies:
3 Rounds
Sprint 50M
10 Push Ups
10 Pull Ups (Beginner, Jumping or assisted)
Buttercups:
3 Rounds
Sprint 50M
10 Push Ups
10 Pull Ups (Beginner, Jumping or assisted)
