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Skill work Introduce shoulder to overhead From the ground 5×3 strict 5×3 push press WOD 11 AMRAP 3 Burpees 5 toes to bar 7 push press 9 box jumps

  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 […]

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 […]

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 […]

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  

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 […]

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 […]