CrossFit Kids and Teens - September 06-11, 2016.

TUESDAY SEPTEMBER 06/16

KIDS WOD:

A. Agility ladder - 3-5 min varied foot drills

Points of Performance - Overhead position for presses and jerks

B. 1 Press + 2 jerk - build to a heavy set in 10min

C. Back squat x6 - 8min

D. WOD - 6min AMRAP of;

- 10 broad jumps

- 10 burpees

- 10 DB push press

TEENS WOD:

A. Snatch x4 - 12 min 

B1. Front squats 5x5 - building

B2. DB push press 5x8 - across

C. KBS 3x20 @ moderate load 

D. Suicide sprints - run forward to middle of room and backward back, then run forward to end of room and backward back. Rotate through groups on a 3:1 ratio.

THURSDAY SEPTEMBER 08/16

KIDS WOD:

A. Burpee broad jumps x 2 gym lengths

B. High hang snatches 4x6

**Shoot for moving quickly under the bar and catching tight and crisp with a hold on each rep. 

C. Hang cleans x 6 - build to heavy set in 10min

D. Deadlifts 4x10 @ load higher than cleans  

E. WOD - stations

- min 1 - 10 KB deadlift

- min 2 - 8 burpees over KB

- min 3 - 30sec front plank

Complete 3-4 rounds based on time remaining. 

TEENS WOD:

A. Clean x4 - 12 min

B. Jerk x4 - 12 min 

C. Trap bar deadlift - build to a heavy set of 3 in teams (rising bar format) 

D. Kipping practice - learn to kip and possibly do pull-ups, but only when kip is perfected. 

E. WOD:

4 rounds for time of;

- 10 Kip swings (no pull-ups)

- 8 box jump overs

- 10 push-ups