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Saturday, October 24 – Daily Workouts

learning about fitness

MIGHTY MINIS (AGES 3 to 5) @ 9:00am

40 MINUTES

INTRO: Whiteboard Meeting – CROSSFIT DAY!

WARM UP: Pass the Pumpkin Relay
The first person passes the pumpkin OVER his/her head to the next person in line. The next person passes the pumpkin UNDER his/her legs to the next person and so on. When you get to the end of the line, the last person runs to the front and starts it all over again.

SKILL WORK: Deadlift – Gorilla Back

WOD: 3 Rounds

  • 2 laps around cone track (approx 10-15 meters)
  • 3 Pumpkin deadlifts
  • 4 Great Squats

GAME: Put the “bat” on “Frankenstein” (aka pin the tail on the donkey)

 

FPK FIT KIDS @ 10:00am

45 minutes

WARM UP: Team Pass the Pumpkin Relay
The first person passes the pumpkin OVER his/her head to the next person in line. The next person passes the pumpkin UNDER his/her legs to the next person and so on. When you get to the end of the line, the last person runs to the front and starts it all over again.

ACTIVE FUN: Pumpkin Tag…2 people run around with pumpkins. If you get tagged, you then run around with a pumpkin.

CHALLENGES: Put into 2 groups: 1) Ring Rows = complete 5 – 8 2) How many burpees can you complete in 20 seconds

GAME: Bull’s-eye…Using the parachute and setting up 2 stations, have the kids roll a ball onto the parachute…wherever it lands, they have to do 5 x that many exercises

  • Orange = 5 Jumping Jacks
  • Red = 5 Squats
  • Purple = 5 Sit Ups
  • Blue = 5 Burpees
  • Green = 5 Tuck Jumps
  • Bullseye = Coaches must complete 5 Burpees!


CROSSFIT PRETEEN/JUNIOR VARSITY @ 11:00am

WARM UP: Coach’s Choice

SKILL: Review all movements below

WOD: I wanna be like RCFP! In a Team of 2

AMRAP 8 (Alternate rounds)

  • 4 Overhead Squats (Sand Filled PVC – #35)
  • 6 Pull ups (or Ring Rows)
  • 8 Burpees

Rest 2 Min

AMRAP 6 (break-up as needed)

  • 16 Thrusters (#15 – #35)
  • 16 Box Jumps (12 – 20”)

Rest 2 Min

AMRAP 4 (Alternate Rounds)

  • 10 Wall Balls (4-#8)
  • 20 Double Unders (or 30 single unders)

MOBILITY

GAME: Athlete’s Choice!

 

YOUTH BOXING @ 12:00PM

45 minutes

  • Speed Footwork Warm Ups , Heaving Bag work, Instructor pad work