Monday 9.18.17 Crossfit Teens
Warm-up Coach Choice- mobility and cardio heavy Conditioning 5 x burpee + squat + jumping lunges 5 x broad jump + bounce back + forward roll 5 x plank thrust + mountain climbers + tuck jump x5- under 1 minute per round Deadlift (2 x 2 , then 1x1x1x1…) find a heavy 3 in […]
Sunday 9.17.17 WOD
Strength Athletes Choice: 1RM Shoulder Press Squat Snatches Speed front squats **Choose what you missed this week WOD 21min AMRAP Bike x 2:00 Row 400 Meters Run 300 Meters *Score = total calories completed on Bike Intent: 75% max HR for 21min $ Out 5:00 of “Cooldown” in the form of static stretching or perferred […]
Saturday 9.16.17 WOD
WOD Teams of 2 “Helen” 3 Rounds Run 800 Meters 42 KBS (55,35) 24 Pull Ups -Then- “Annie” 50-40-30-20-10 Double Unders Abmat Sit-ups Rx+:(70,55) (Bar Muscle-ups) 35:00 Cap – Alternate Scaling 800m Run = 1k Row, 2:00 Bike or Ski Erg Intent: Have fun and come up with plan that maximizes each athletes strengths. 30:00 […]
Friday 9.15.17 WOD
Strength Squat Snatch (6×2) -Rest 2 min- Speed Front Squats (6×4) Metcon 6 Rounds In 3min Complete 3 Power Clean (185,125) 9 Lateral Burpees over Bar 150 Meter Max Effort Row Rx+:(70% of Power Clean if heavier than Rx weight) L3: (155, 105) L2: (135, 95) L1: (9 Deadlifts 135,95) *Score = fastest split Intent: […]
Thursday 9.14.17 & Monday 9.18.17 CrossFit Kids WOD
Warm up Coach choice 5-7 minutes Focus on getting them super mobile to do the Pylometric complexes Pylometric complex 5 Burpee + squat + jumping lunges 5 Broad jump + bounce back + forward roll 5 Plank thrust + mt. climber + tuck jump 5 Switch kicks + donkey kicks + star jumps X 5 […]
Thursday 9.14.17 WOD
Skill Review 8min EMOM: ODD Minutes: bike, row, running. EVEN Minutes: 30s of Double Under or Triple Under Practice Metcon 5 Rounds of 45s work/15s Rest: 1a) Barbell Rows, Alternate Grips (95, 65) 1b) Barbell Front Rack Reverse Lunges (95, 65) 1c) Russian Twists w. a plate (25, 15) 1d) Farmer Carry (70, 55) (100 […]
Tuesday 9.12.17 & Wednesday 9.13.17 CrossFit Kids WOD
Warm up Relay warm up – outside 1- high knees 2- shuffle 3- backwards jog 4- run 5- broad jump **10-12 / 40-42 Introduce – Kb Sumo deadlift high pull Push press Goblet squat Swing **15-17 / 55-59 WOD 1 min SDHP 1 min push press 1 min goblet squat 1 min swing 1 min […]
Tuesday 9.12.17 Crossfit Pre-Teens
Warm-up Relay warm up high knees shuffle backwards jog run broad jump Demo SDHP- 3×5 push press- 3×5 goblet squat 3×5 swing 3×5 walk through Metcon (AMRAP – Reps) 1 minute- SDHP 1 minute- push press 1 minute- goblet squat 1 minute- swing 1 minute- rest x 3
Thursday 9.7.17 & Monday 9.11.17 CrossFit Kids WOD
Warm up :45 high knees :15 rest :45 plank hold :15 rest :45 butt kicks :15 rest :45 plank hold :15 rest X 2 **10-12 /40-42 Lift Introduce & review squat clean 5×1 squat clean – slight jump each round 10×1 power clean & front squat **10-12 /50-54- demo **20 / 10-14 Skill work Pull […]
Tuesday 9.5.17 & Wednesday 9.6.17 CrossFit Kids WOD
Welcome to CrossFit!!! Warm up The name game: Write different moves on the whiteboard Have kids make a circle What’s your name? Pick an exercise and do as many reps as there are letters in your name! **10-12 /42-44 Demo Squat Press Burpee Bike **7-10 /49-54 Set up and grab equipment **5-7 / 54-56 WOD […]
