JHC Human Machine Program


 

 

 

09:00 Introduction
What is Fitness Presentation
09:10 Move to Hall
09:15 Warm Up
  Zombie Walk
  Samson Stretch
  Inch Worm
  High Knees
  Butt Kicks
  Broad Jumps
09:20 Testing
  Burpee ladder
09:45 Cool Down – if time
  Pigeon
  Calf Stretches
  Scorpians
  Childs Pose
09:50 Finished

 

09:00 Move to Hall
  Talk about Goals they have set?
09:05 Warm Up
  2 Teams – lines
  Over/Under planks
  Over under Ball
  Partner Fireman Carry
09:15 Skills
  Deadbug
  Squat
09:30 WOD – Teams of 3 – 15 min AMRAP
  10 Squats
  10 Marching Bridges
  10 Mountain climbers
  10 Tuck Jumps
  10 Push Ups
09:45 Cool Down – If time
  Pigeon
  Calf Stretches
  Scorpians
  Childs Pose
09:50 Finished

 

 

09:00 Move to Hall
   
09:05 Warm Up
  Funnel Game
  Farmers and lumberjacks
09:15 Skills
  Deadbug – Review
2x 30 sec holds
  Hollow holds
  Bring sally up – squats
   
09:30 WOD – Teams of 3
12 min CAP
  100 situps
  150 left leg lateral hops
  100 sit ups
  150 right leg lateral hops
  1 working
1 resting
1 in prone hold
09:45 Challenge
  Tug of war challenge
09:50 Finished

 

09:00 Move to Hall
  How have the goals been tracking?
09:05 Warm Up
  Movement flow
   
09:15 Skills
 
Squat position with KBs
THEN
Squat Position with Wall Balls
  Hollow holds – 2 or 3 mins
09:30 Partner WOD – 10 Minute AMRAP
  20 Mountain climbers
  20 Flutter Kicks
  20 Squats
09:40 Challenge
  Partner Carry around cones
09:50 Finished

 

09:00 Move to Hall
  What is our plan for success today?
Why we should measure progress, and what can affect it.
09:05 Warm Up
  Zombie Walk
  Samson Stretch
  Inch Worm
  High Knees
  Butt Kicks
  Broad Jumps
09:15 Testing
  Burpee Ladder
09:35 Game
  Dodgeball
09:45 Cool Down
  Pigeon
  Calf Stretches
  Scorpians
  Childs Pose
09:50 Finished

 

 

09:15 Warm Up
  Zombie Walk
  Samson Stretch
  Bear Crawl
  Bunny Hop
   
  Leap Frog Races
09:30 Focus
  Single leg hops
Lateral jumps + Forward and Back
  Wall Walks
09:45 Workout – 3 RFT
  50 Cone swap squats
  50 Cone Swap Sit Ups
  50 Cone on head mountain climbers (each)
09:55 Cool Down
  Pigeon
  Calf Stretches
  Scorpians
  Childs Pose
10:00 Finished

 

09:00 Move to Hall
  How have your goals been tracking?
09:20 Warm Up
  Zombie Walk
  Samson Stretch
  Bear Crawl
  Bunny Hop
  Leap Frog Races
09:35 Focus
  Wall Walk Review
  Tuck support
  Cone slider planks
09:45 Workout – Partner
  Plank/Sit Up wars
  THEN
  50 alternating air squats
9:50 Cool Down
  Pigeon
  Calf Stretches
  Scorpians
  Childs Pose
10:00 Finished
09:00 Move to Hall
  How have your goals been tracking?
09:15 Warm Up
  Zombie Walk
  Samson Stretch
  Bear Crawl
  Bunny Hop
  Funnel Game
09:25 Focus
  Wall Squat
09:40 Workout – Partner
  Musical Wall Squats – Change with someone on a different wall when music stops
  ***Teams of 3, accumulate 5 minutes in a plank hold. 1 person in a plank, 2 resting. 2nd person needs to be in a plank before another one can come out of one.
9:55 Cool Down
  Pigeon
  Calf Stretches
  Scorpians
  Childs Pose
10:00 Finished

 

09:00 Move to Hall
  What is our plan for success today?
09:15 Zombie Walk
  Samson Stretch
  Bear Crawl
  Bunny Hop
  Leap Frog Races
09:25 Focus
  Burpee Efficiency
09:50 Testing
  Burpee Ladder
10:00 Finished

Whanau Day

CrossFit Wild South aims to improve the quality of life for all our members, our goal is to help children become the best possible version of themselves. We are committed to teaching children to become successful leaders while also promoting the importance of health and fitness in a safe and positive learning environment.

All of our Youth Program’s aim to make fitness FUN. In addition to learning new skills, you will notice your child makes better food choices, has greater confidence in themselves and their abilities, is more focused in school, transitions to new sports more easily, and can help reduce the risk of sport-related injury.

We offer a range of programs that cater for all ages and abilities, from our CrossFit Kids (5-9 years old) and CrossFit Junior (10-13 years old) classes to our CrossFit Teens (14-17 years old) classes.

Our Youth Program’s utilise movements and activities that kids naturally enjoy while providing an environment that is safe, fun and energetic. Our experienced and trained Coaches use a wide range and combination of skill practice, workouts and games to introduce and then progress strength and conditioning in our youth.

Some of the key skills your child will be taught;

We will introduce your child to the 10 General Physical Skills that define fitness, something that CrossFit is based on.

These skills are the foundation for any sport or discipline your child may pursue. Improvement in each of these physical capacities will directly lead to your child having an increased ability to learn and succeed, not alone in other sports but in life as well.

The 10 General Physical Skills

1. Cardiovascular Endurance – Can you get enough oxygen to your body?

2. Stamina – Can you get enough energy to your muscles?

3. Strength – How much can you lift?

4. Flexibility – Can you touch your toes?

5. Power – How much work can you do in the least amount of time?

6. Speed – How fast can you go?

7. Coordination – Can you pat your head and rub your stomach?

8. Accuracy – Can you kick a soccer ball into the net?

9. Agility – How quickly can you change direction?

10. Balance – Can you stand on one foot? With your eyes shut?

 

CrossFit Kids 5-9 years old:

The CrossFit Kids classes are for children aged 5 through to 9 years old and it is BIG fun for all ages. Broad – Inclusive – General fun.

Each session begins at 3.45pm and will run for 45 minutes and begins with an introduction to familiarise each child with the plan and some expectations for the session. We then have a warm-up consisting of games and activities to prepare them for the skills and workout portion that follows. Often a game will close out the session.

Your child needs to be comfortable when participating in the CrossFit Kids Program.

Suitable clothing is a must, shorts/tights and t-shirt/singlet with a hoodie/warm top available would be a good minimum standard for the activities.

Wear suitable shoes, bring a towel and a drink bottle.

Your child may also need some light afternoon tea prior, as this is not provided.

 

Book a FREE Session
FREE
We welcome you to bring your child along to a session to talk to the Coach one on one, then try it out for FREE
Try a FREE trial session
FREE TRIAL

 

Kids 10
$120
10 Classes
10 Class Concession Card
CrossFit Kids 5-9 years old
Wednesday 3:45 pm to 4:30 pm
ONLY $12/session
Buy Now

 

Is my child able to join the classes?

Everybody starts at different levels, our job is to make your child better whether they are a beginner or an elite athlete. We do not expect your child to do exercises or movements that they physically or mentally cannot perform. Every aspect of our CrossFit Kids Program can be modified to a level that is achievable but will also challenge the child enough to make it rewarding and BIG fun.

CrossFit Wild South Kids holiday program agility course – a fun, exciting and educational way to develop fitness



CrossFit Junior 10 – 13 years old:

The CrossFit Junior classes are for children aged 10 through to 13 years old.

Each session begins at 4 pm and will run for 45 minutes and begins with an introduction to familiarise each child with the plan and some expectations for the session. We then have a warm-up that is specific for the Focus and workout for the day. We Focus on particular movements after the warm up so that the children continue to develop their skills so they are able to continue to move safely and efficiently. The workout for the day is programmed with specific outcomes in mind for the children and can always be adjusted (scaled) to suit any ability to ensure that they get a safe and enjoyable experience from the session. Often a challenge, mobility and/or a game will close out the session.

Your child needs to be comfortable when participating in the CrossFit Junior Program.

Suitable clothing is a must, shorts/tights and t-shirt/singlet with a hoodie/warm top available would be a good minimum standard for the activities.

Wear suitable shoes, bring a towel and a drink bottle.

Your child may also need some light afternoon tea prior, as this is not provided.

 

Book a FREE Session
FREE
We welcome you to bring your child along to a session to talk to the Coach one on one, then try it out for FREE
Try a FREE trial session
FREE TRIAL

 

Junior 10
$150
10 Classes
10 Class Concession
Monday AND/OR Thursday - 4 pm
Ideal for twice a week training
ONLY $15/session
*10% CFWS Member discount available
Buy Now
Junior Unlimited
$100
Per Month
Unlimited Classes
Monday AND/OR Thursday - 4 pm
Ideal for twice a week training
Your own Primary Coach
ONLY $12.50/session
*10% CFWS Member discount available
Buy Now

 

Is my child able to join the classes?

Everybody starts at different levels, our job is to make your child better whether they are a beginner or an elite athlete. We do not expect your child to do exercises or movements that they physically or mentally cannot perform. Every aspect of our CrossFit Junior Program can be modified to a level that is achievable but will also challenge the child enough to make it rewarding and BIG fun.

 

CrossFit Teens 14 – 17 years old:

The CrossFit Teens classes are for teenagers aged 13 through to 17 years old.

Each session begins at 4 pm and will run for 1 hour and begins with an introduction to familiarise each child with the plan and some expectations for the session. We then have a warm-up that is specific for the Focus and workout for the day.

We keep the Focus on particular movements after the warm up so that the children continue to develop their skills so they are able to continue to move safely and efficiently. But we also begin introducing more strength based movements into the session as they develop and mature, each child is different and our experienced and trained Coaches understand this all too well and adjust loads and frequency accordingly. The workout for the day is programmed with specific outcomes in mind for the teenagers and can always be adjusted (scaled) to suit any ability to ensure that they get a safe and enjoyable experience from the session. 

Your child needs to be comfortable when participating in the CrossFit Teens Program.

Suitable clothing is a must, shorts/tights and t-shirt/singlet with a hoodie/warm top available would be a good minimum standard for the activities.

Wear suitable shoes, bring a towel and a drink bottle.

Your child may also need some light afternoon tea prior, as this is not provided.

 

Book a FREE Session
FREE
We welcome you to bring your child along to a session to talk to the Coach one on one, then try it out for FREE
Try a FREE trial session
FREE TRIAL

 

Teens 5
$100
5 classes
5 Class Concession
Tuesday AND/OR Friday 4 pm
Ideal for once a week training
ONLY $20/session
Buy Now
Teens 10
$175
10 Classes
10 Class Concession
Tuesday AND/OR Friday 4 pm
Ideal for twice a week training
ONLY $17.50/session
*10% CFWS Member discount available
Buy Now
Youth Unlimited
$150
Per Month
Unlimited Youth Classes
Monday, Tuesday, Thursday AND/OR Friday 4 pm
Ideal for 3+ training sessions per week
Your own Primary Coach
ONLY $12/session
*10% CFWS Member discount available
Buy Now

 

Is my teenager able to join the classes?

Everybody starts at different levels, our job is to make your child better whether they are a beginner or an elite athlete. We do not expect your child to do exercises or movements that they physically or mentally cannot perform. Every aspect of our CrossFit Teens Program can be modified to a level that is achievable but will also challenge your teenager enough to make it rewarding.