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October 6 – Daily Workouts

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AFTER SCHOOL PROGRAM

3:00PM TO 5:30PM

 

RUN CLUB @ 4:30 pm

30 MINUTES

  • Running Drills, Skills and Games

 

MIGHTY MINIS (AGES 3 to 5) @ 5:30 pm

40 MINUTES

INTRO: Whiteboard Meeting – CROSSFIT DAY!

WARM UP: Bubble Wrap Jumping Warm Up – Have kids run, jump and be silly to the Minion’s ‘Bananas’ song.

FOCUS: Monkey Hang

WOD: 5 mins

  • 5 Burpee onto plate hop
  • 5 Monkey Hangs
  • 5 Spins

GAME: Hot Lava Tag…space lily pads and rings around the gym floor. These are the safe zones. The tagger must tag the kids as they move into the hot lava to a safe zone.

 

CROSSFIT KIDS (Ages 6 to 9) @ 6:30pm

45 MINUTES

INTRO: Whiteboard Meeting

WARM UP: Circle sprawl: Kids move in a circle, outlined by pylons (LARGE CIRCLE). When the music plays, kids perform movement called by trainer around the pumpkins. Once music stops, sprawl- heads facing middle of the circle.

SKILL: Monkey Hang (hand release tap top of leg)

WOD: 7 minute AMRAP

  • 5 Burpee onto Plate Hop
  • 6 Monkey Hangs (3 per side)
  • 7 Running Lengths of Gym

MOBILITY

GAME: Hot Lava Tag…space lily pads and rings around the gym floor. These are the safe zones. The tagger must tag the kids as they move into the hot lava to a safe zone.

 

CROSSFIT PRETEEN (Ages 10 to 13) @ 7:30pm

60 MINUTES

INTRO: Whiteboard Meeting

WARM UP: Firefighter Jess Warm Up FireFighter Style!
SKILL: Kettle Bell Swing

WOD: In Teams of FOUR

  • PART 1: TWO Partners complete:
    • 60 burpees one person working at a time.
  • PART 2 While the other two partners complete 4 rounds each:
    • Partner A) 10 KB Swings
    • Partner B) 10 Shuttle Runs
    • Partner A the switches with Partner B until each have complete 4 rounds (8 total)
  • Once each set of partners complete their “PART” then switch. Note rest 5 minutes in between. Ie. Partners who just completed Part 2 now complete PART 1 and visa versa.

MOBILITY

CHALLENGE: Plank Wars! With your partner. Hold a plank head to head. Alternate high fives while in a plank. Once one partner takes a knee, both partners can sit. Go until last partner team is planking.