CrossFit Kids and Junior High – Monday 28th November

Nov 28th, 2016

Category: Wild South Juniors

CrossFit Kids and Junior High – Monday 28th November

 

cfws-kids-logo-str-pos

The medicine ball clean is taught not only to help improve explosive power and speed but it helps progress the kids toward the full clean with a barbell over time.  The medicine ball clean primarily strengthens the hamstrings, glutes, lower back and upper traps, but is especially good for developing proper clean form, along with full-body co-ordination, agility and explosive power.

Warm up:

 

Lily Pad Maze

 

Focus: 

Med Ball Cleans

1-2-3-4 Position progression

Deadlift – Shrug – Drop – Stand

 

 

Get Ready:

 

2-3 minutes of shuttle runs

 

WOD:

3 rounds of

1 minute  Walking lunges

REST 30 seconds

1 minute Overhead plate carry

REST 30 seconds

 

Game:

Hungry Hippo

 

Join our Kids Program here

 

 

 

cfws-junior-logo

 

Thrusters are a compound, multi- joint, full body movement that forces you to generate a lot of power, requires good mobility, and allows you to move weight through a large range of motion. The thruster is a staple in CrossFit, so introducing it (or progressions of it) into our youth programs is important to ensure it is performed correctly.

 

Warm up:

6 minutes of

10 SLOW Squats

10 Active/Passive hangs

10 burpee broad jumps

20 second handstand hold

 

Focus: 

Thrusters

Front Squats => Push Press

 

Prep:

2X through

10m Overhead plate walking lunge 5/2.5kg

3 Cartwheels/Handstand Kick ups

 

WOD:

 

21 – 15 – 9

Thrusters

Burpee over Bar

 

Challenge:

100m waiters carry (change arms halfway)

 

Join our Junior High Program here

 

 

Add a comment

Your email address will not be shared or published. Required fields are marked *