CrossFit Kids - Skill Day
Big Dawgs, Pack, and Puppies:
For 10 minutes practice Handstands and Frogstands.
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Sunday, January 21st
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#)
Saturday, January 20th
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
Friday, January 19th, 2007
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#)
Thursday, January 18th, 2007
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
Wednesday, January 17th
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
CrossFit Kids Play
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.
Monday, January 15th
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 .
Sunday, January 14th
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
Saturday, January 13th
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.
