CrossFit Kids and Teens - Nov 14-20, 2016.

MONDAY NOVEMBER 14/16

KIDS WOD:

Fun - freeze tag 5 min

Skills - Front planks variations (hands and feet; close, wide, crossed, one only) 5-10 sec holds each

Strength - 

A. High hang + hang snatch 1+1 - 10 min

B. KB deadlifts 4x10

Conditioning - 

AMRAP in 6 min;

- burpees

- gym length runs

2.4.6.8.10...

TEENS WOD:

A. NFL shuttle drill (T drill) - set cones up in a T, sprint forward to fist cone, turn and sprint to left and then back to right, return to center and back pedal to start line.  

B. Front squat + jerk 2+1 - 10min to build to a heavy set

C. AMRAP in 10 min;

- 3 deadlift @ moderate load

- 6 burpees over bar

TUESDAY NOVEMBER 15/16

KIDS WOD:

Skills -

A. Hangs variations (supinated, pronated, alternating) - 10 sec holds

B. Kipping on bar 4x 10 

C. Kipping knee-ups 2x10

Plyo - 

A. Tire jump on/in/on/off - back and forth - 4-5 min

Strength - 

A. Thruster ladder - EMOM - start light and build by 1kg at a time until technical breakdown

Conditioning - 

A. In partners;

AMRAP alternating stations;

- KB SDLHP (light) 

- DB push press (light) 

1.3.5.7.9.....

TEENS WOD:

A. Snatch empty bar work - positions and snatches slowly hitting all positions and working on technique - 5 min

B. Floating hang snatch (1" from floor) - 8x1 - build load to a moderate/heavy set with no failures

C. AMRAP in 4min of complex below;

- hang clean + front squat + jerk @ light load (focus on cycling) 

Rest 2 min

AMRAP in 4 min of;

- Row for calories

Rest 2 min - repeat all (24 min) 

THURSDAY NOVEMBER 17/16

KIDS WOD:

Skills - Tripod headstand holds (frog position) - practice 

Plyo - 5x hurdle hops (orange hurdles) - set up 10-12 hurdles for repetitive jumps over 

Strength - 

A. Empty bar/pipe cleans - 3 sec from low hang to high hang cleans - 5 min practice

B. Back squats x8 - 8 min

Conditioning -

C. Puke city - 8 min AMRAP sled pulls (get as many sleds moving as possible and rotate athletes as fast as possible)

TEENS WOD:

A. Paused jerk from rack 12x1 - Every 30sec @ light load or bar

B. HS wall walk-ups x 4 each

C. Press + push press 5x4+2 - work to heavy set

D. Sled backward pulls - 10 HEAVY lengths of gym.