CrossFit Kids and Junior High – Monday 28th November

Nov 28th, 2016

Category: Wild South Juniors

CrossFit Kids and Junior High – Monday 28th November



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



Med Ball Cleans

1-2-3-4 Position progression

Deadlift – Shrug – Drop – Stand



Get Ready:


2-3 minutes of shuttle runs



3 rounds of

1 minute  Walking lunges

REST 30 seconds

1 minute Overhead plate carry

REST 30 seconds



Hungry Hippo


Join our Kids Program here






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




Front Squats => Push Press



2X through

10m Overhead plate walking lunge 5/2.5kg

3 Cartwheels/Handstand Kick ups




21 – 15 – 9


Burpee over Bar



100m waiters carry (change arms halfway)


Join our Junior High Program here



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