CrossFit KIDS and Teens - Nov 21-27, 2016.

MONDAY NOVEMBER 21/16

KIDS WOD:

FUN - community tag (free run and on the command "stop" quickly get into groups of 2 or 3) - continue running on the command "go"

SKILL - 

A. Tripod headstand holds - practice

B. "Bar turn arounds" - hang from pull-up bar and turn hands to hang facing the other way as many times as you can

STRENGTH - 

C. Front squat + burpees - EMOM x 10 min 

**3 front squats every min at a moderate load + burpees to follow.  First min 1 burpee then 2..3..4...

CONDITIONING - 

D. Shuttle sprints (coach will make up) 

 

TEENS WOD:

A. Triple jump - back pedal - sprint 

**jump as far as possible, back pedal to start line and then sprint 2 gym lengths. 

B. Snatch positions - HH, Hang, Low hang, floating with empty bar

C. Floating snatches 5x3 - build across 

D. EMOM deadlift + burpees

- 5 deadlifts 

- 6 burpee over bar

**10 rounds

TUESDAY NOVEMBER 22/16

KIDS WOD:

SKILL - planks (front plank, front plank shoulder taps, front plank hand shifts)

FUN - Front plank tag - one person runs and catches others who hold a front plank for a count of 10sec. 

SKILL - 

- Kipping practice

- Knee-up practice 

STRENGTH - 

A. Position snatches on coach call

- High hang snatch, hang snatch, low hang snatch, shin snatch

**complete each snatch on coaches call - 2 reps at each position or coaches decision. 

CONDITIONING - 

B. Burpee sprints - sprint length of room and on every second line complete a burpee. 

TEENS WOD:

A. Kipping practice -

B. Front squat + jerk - build to heavy load @ 1+1

C. Complete 4 rounds for time of;

- 20 T2B

- 20 burpees

- 20 box jumps

**time cap of 15min

THURSDAY NOVEMBER 24/16

KIDS WOD:

TEENS WOD: