CrossFit Kids and Teens - Oct 10-16, 2016.

MONDAY OCTOBER 10/16

Gym closed for Stat holiday. 

TUESDAY OCTOBER 11/16

KIDS WOD:

A. Skill - HS kick-ups

- Work on simple static kick-ups (one leg down and insight throughout) first and once comfortable with this then move to a Kick-up to the wall. 

Strength - 15min of alternating sets at a moderate load

B1. Back squats x6

B2. DB push press x10 

Conditioning;

C. 30sec stations of;

- d-ball slams

- box jump overs

- sit-ups

Rest 1:30 - repeat as many times as possible in class time. 

TEENS WOD:

Skill 

A. Kipping practice

**work on large kips and strong pull back on each pull (controlled) 

Plyo

B. Box jumps 3x12 - all at moderate height

Strength

C. Bench press 6.5.4.3.2 - building to heavy load

Conditioning

D. "Helen"

- row 500m

- 21 KBS

- 12 pull-ups or ring rows

2 rounds for time. 

THURSDAY OCTOBER 13/16

KIDS WOD:

Skill

A. Plank holds 

B. Kipping practice

Plyo

C. Triple jumps x4

Strength

D. Thrusters x8 - 10 min 

Conditioning

E. Triple jump + sprint relay races x2

Work

F. Sled pulls - heavy single lengths of the gym until the end of class.