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September 12 – Daily Workouts

SATURDAY SEPTEMBER 12

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

40 MINUTES

INTRO: Whiteboard Meeting

WARM UP: Coloured Ring Freeze Plank

Place coloured rings around the gym. While the music plays, the kids are running around the gym. When the music stops, they must run to a ring and hold a plank.
FOCUS: Plank Holds/ Stink Bugs…then Push Ups

WOD: 4 Rounds

  • 5 second plank hold
  • Bear Crawl to end of Gym
  • 5 Push Ups
  • Run Back to start

Repeat for 4 rounds….After each round they can put a green poker chip into their ring to help them count to 4 rounds

GAME: Wall Ball Bowling w/ Pylons!

 

FPK FIT KIDS @ 10:00am

45 minutes

WARM UP CHALLENGE:

  • Jumping Jacks faster than the coaches for 20 seconds
  • Quick feet faster than the coaches for 20 seconds
  • Burpees faster than the coaches for 10 seconds

GAMES:

  • Apples, Bananas, Oranges
  • Musical Med Balls – no one is out! The last 2 people to find a ball on each round get to run 2 laps of the gym, then back in the game.
  • Star Get to know each other Game


CROSSFIT PRETEEN/JUNIOR VARSITY @ 11:00am

WARM UP: Coach’s Choice

SKILL: Review movements listed below

WOD: In Partners, complete 1 minute stations, As many reps as possible per station

One person working at a time

3 rounds:

  • Box Jumps
  • Ring Rows
  • Max Cal Row
  • Power Clean
  • Rest

CHALLENGE: Partner High Five Plank challenge…how many high fives can you give your partner, while maintaining a plank before dropping a knee.

 

YOUTH BOXING @ 12:00PM

45 minutes

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