Category

CrossFit Teens

Monday, March 3, 2014

Teen class CrossFit Brand X – Ramona-Birthplace of CrossFit Kids Warm Up Handstand walk->Roll->Pull ups->3 pistols or 12 squats->10 side to side hops->side shuffle->Switch Skill: Push press WOD: 7:00 AMRAP 3 Push press 3 box jumps 3 toes to bar 6 Push press 6 b
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Friday, February 28, 2014

Warm up: 2 full cycles of the following: 1:00 row – focusing on technique (core to extremity) -then two times through- Pull up rig traverse 3 Handstand kick ups (wall or free standing) Focus: Sumo deadlift Work set up and execution at selected athlete’s count. Leader is in
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Tuesday, February 25, 2014

Warm up: Handstand walk/ or bear crawl 10 Jumping Jacks 10 Lunges 10 Mountain climbers 10 squats 200 m run WOD: AMRAP 5 OHS 10 Box jump overs 100 m run Cash out: Brain teasers and mobility stretching
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Friday, February 21, 2014

Warm up: Relay race: Athlete sprints down, completes 10 side to side hops, 1 360 on the pull up bars, then runs backwards back, completes one burpee, then hi-fives the next person until each athlete has completed 3 rounds Focus: Sumo deadlift Work set up and execution as a group on co
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Wednesday, February 19, 2014

Preteen class CrossFit Brand X – Ramona-Birthplace ofCrossFit Kids Warm Up: 2 inch worms, forward roll, Vault, lunge 10m, Monkey bars Focus: Overhead Squat WOD: EMOM OHS, jumping bar burpees. 3 OHS, 3 jumping bar burpees, then 4 5, 6, 7, etc. Cash Out: Pistol squat fun. 2 rds 3
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Tuesday, February 18, 2014

Teen class CrossFit Brand X – Ramona -Birthplace ofCrossFit Kids Warm up: 25 Jumping Jacks 15 Mountain Climbers 10 Squats 100m Run WOD: 3:00 3 rounds 9 Hang power cleans 9 Box jump overs 3:00 3 Rounds 12 Hang power cleans 12 Box jump overs 3:00 18 Hang power cleans 18 Box jump o
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Friday, February 14, 2014

Warm up: Tabata skills n drills 1:00 double unders 1:00 burpees 1:00 shuttle runs 1:00 head taps in handstand Focus: Sumo deadlift, staying tight at the bottom for tap and go Work set up and execution as a group on coach’s count, as they demonstrate proficiency they will be inst
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Monday, February 10, 2014

Warm up: cartwheel forward roll bear crawl sprint 50m back pedal 50m 10 side to side hops 10 squats Skill: Dip/clean Dip/press WOD: AMRAP-Skill/movement focus, not speed 5 hang power clean 5 push press 10 walking lunges w/bar Cash out: Mobilize
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Friday, February 7, 2014

Warm up: Burpee box jump over Side shuffle 5 toes to bar 1 wall up to roll out Backwards run back Focus: Sumo deadlift Work set up and execution as a group on coach’s count, as they demonstrate proficiency they will be instructed to get a specific load corresponding with their t
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Thursday, February 6, 2014

  Warm Up: 3x 3 squats + 1 broad jump 6 T push-ups 9 Mountain Climbers Skill: DB squat clean WOD: EMOM 1st minute-DB squat clean 2nd minute- Burpees Skill: Handstand walks or wall walk ups
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