10/20/11 "Karen Interrupted" & CrossFit Kids AllStars

-Written by KC

Warm Ups can be FUN! Agility, speed, coordination, balance, flexibility.......

CrossFit Kids AllStars

Flipping tire with angry gorilla back has become a favorite warm up skill for our CrossFit Kids.

Midline stabalization

Creating a strong trunk is done by practicing many movements in CrossFit Kids. Kids perform the side plank here as well as many other plank drills including partner plank, roving plank, reverse plank, and roll over plank.

CrossFit Kids Workout of the Day

Warm Up:

-Follow the Leader Run w/ tire flip & tire jumps

-Speed Ladders

-Plank practice drills

Skill:

-Burpee (Frog, Lion, Crocodile, Lion, Frog, Bird)

WOD:

Burpee Elimination

With a continuously running clock, athletes perform 1 burpee on the first minute, 2 burpees on the second minute, 3 burpees on the third minute and so on until the last athlete is left performing required number of burpees in that minute.

Game:

Musical Medicine Balls

Karen Interrupted (adults)

With Karen Interrupted, Kala has 5 minutes to find her 1 rep max Squat Clean.

Wall Ball Shots

Athletes perform the rest of 150 Wall Ball shots after they find their 1 rep max Squat Clean. Arjun (front) wears a weight vest for an over RX 24# Wall Ball Shot!

Workout of the Day(Adults)

Warm Up:

-Speed Ladders hands and foot work

-Musical Medicine Balls

Skill:

Wall Ball & Squat Clean

WOD:

"Karen Interrupted"

You will complete 150 Wall Ball Shots (20/14#) with a continuously running clock. On 'GO' athletes accumulate as many wall ball shots as possible in 3 minutes, Karen is interrupted and the athletes have 5 minutes to find their one rep max. Squat Clean. At the 8 minute mark athletes return to their wall balls and complete shots required to total 150 reps.

This WOD is scored as 2 WODs. #1. Total time it takes to complete 'Karen', with the 5 min. Squat Clean time. #2. Max weight Squat Clean.