Wednesday, August 27, 2014

08/27/14 Novice Seminar - 08/28/14 Teen Seminar

"There is simply no other exercise, and certainly no machine, that provides the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue strength and stress, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat." - Mark Rippetoe, Strengh Training Coach


Whiteboard

Warm-Up
Three Times Through
10 Jumping Jacks
10 Walking Lunges
10 Squats
10 Burpees
100m Run

Skill
Broad Jump



W.O.D.
A.M.R.A.P.
10 Squats
10 Push-ups
10 Tuck Jumps

Game
"Broad Jump Relay"

Brief Cool-Down
PVC Pass-throughs
Cat on Bar
German Stretch
Upward Dog
Downward Dog
Pigeon Stretch
Couch Stretch
Deep Squat
Sampson Stretch


Monday, August 25, 2014

08/25/14 Novice Seminar - 08/26/14 Teen Seminar

"CrossFit Kids is not merely a scaled down version of CrossFit. It is entirely and absolutely CrossFit, geared and designed for a special population and the specific developmental needs of that population." -Mikki Lee Martin, CrossFit Kids Co-Founder


Whiteboard

Warm-Up
Five Times Through:
5 Burpees
1 Bear Crawl
1 Forward Roll
1 Balance Beam
10 Jumping Jacks
100m run

Skill
Squat

W.O.D.
A.M.R.A.P.
(As Many Rounds As Possible):
10 Tuck Jumps
10 Push-ups
10 Squats
100m Run

Game
Three Times Through:
5 Good Burpees
1 Good Limbo
5 Good Squats
Stand on Line


Bonus
Tabata Thigh Touches

Brief Cool-Down
PVC Pass-throughs
Cat on Bar
German Stretch
Upward Dog
Downward Dog
Pigeon Stretch
Couch Stretch
Deep Squat
Sampson Stretch

AFTER SCHOOL
JV
3 rounds
5:00 AMRAP
6 Ring Push-ups
9 Box Jump-overs 24"/20"
12 Double-unders
rest 2:00

NOVICE:
3 rounds
5:00 AMRAP
6 Push-ups
9 Box Jump-overs 20"
12 Double-unders/Single-unders
rest 2:00

Tuesday JV Skills
Deadlift
7RM