10/13/11 Cross Fit Kids & "Bear"

-Written by KC

"Decide upon your major definite purpose in life and then organize all your activites around it."

-Jack Canfield

CrossFit Kids AllStars

Our kids program is progressing in an amazing way! We are following the CrossFit Kids Curriculum developed by Jeff and Mikki Martin from Brand X Fitness in Ramona, CA. While we are in the middle of running our PT Tests, I decided today to introduce a two new movements, the Front Squat and the Box Jump.

First, we warmed up on the monkey bars and Koai'a taught us a monkey up!

It's a pretty great warm up, and I merely suggest that they warm up on the monkey bars and there they GO! They LOVE it!

CrossFit Kids Workout of the Day

Warm up

-5 Min. Monkey Bar play

-5 Min. Pull Up practice

-4 Tabata Rounds of Jumprope

-3 Tire Flips ea. w/ Angry Gorilla Back

-10 Box Jumps

Skill

-Front Squat

WOD

"Lexey"(Our own Lexey made up this wod)

AMRAP 10 min.

5 second L-sit

5 Pull Ups

5 Sit Ups

5 Front Squats

5 Trips Up and Down the Kids Cage(Up ladder and Down Firemans Pole)

Workout of the Day (Adults)

Warm Up

-Hollow Core Drills

-10 min. Handstand practice

-Together: Every min. on the min. for 10 min.

3 Burpee Pull Ups

3 Rock and Rolls to Standing

10 Sit Ups

WOD

"Bear" Barbell Complex

7 Sets of the following

Power Clean

Front Squat

Push Press

Back Squat

Push Press

5 Rounds. SEE RULES BELOW AND WOD DEMO VIDEO. This complex is AWESOME!