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Thursday, November 19 – Daily Workouts

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AFTER SCHOOL PROGRAM @3:00pm

 

JUMP ROPE CLUB @ 4:30pm

30 minutes

  • Single Unders, Double Unders, Cross Overs, Tricks, Partner Jump Rope

 

YOUTH BOXING @ 5:30pm

45 minutes

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

 

CROSSFIT KIDS @ 6:30pm

45 MINUTES

INTRO: Whiteboard Meeting

WARM UP: Coach’s Choice

SKILLS: Press / Front Squat

WOD: 15 – 12 – 9

  • Presses (unloaded)
  • Front Squat (unloaded)
  • Push-ups

Each athlete can create their own workout “home” where they do all 3 of the above movements

GAME: Box Jump Tag – Box Jumps are placed sporadically around the workout area. Once child is chosen to be the tagger and seeks to tag another child to be “it” The other kids are only “safe” when performing Box Jumps. Kids are instructed that they can only perform 3 Box Jumps on any given box at a time and then must move to another box.

 

CROSSFIT PRETEEN / JUNIOR VARSITY @ 7:30pm

60 minutes

INTRO: Whiteboard Meeting

WARM UP:

  • 10 Squats, 1 Shuttle Run
  • 10 Press, 1 Shuttle Run
  • 5 Wall Walk-ups, 1 Shuttle Run

SKILL/STRENGTH:

  • Hang Squat Clean – Work in partners or groups of 3 to a set of 5.
    • 1st = Mechanics
    • 2nd = Consistency
    • 3rd = Intensity (aka more weight) only comes after the 1st and 2nd have been mastered

WOD: “Heads” or “Tails”

Divide the group into 2 teams

Each flip = round…complete and continue for a total of 10 minutes

If the coin shows up heads or tails, the teams complete the following for each round

TEAM HEADS

  • 1) Shuttle Runs – Green door to Green door a total of 10 times
  • 2) Air Squats x 30
  • 3) Sit Ups x 20
  • 4) Mountain Climbers x 20
  • 5) Wall Sit x 20 seconds
  • 6) Burpees x 10

TEAM TAILS

  • 1) Burpee x 10
  • 2) Jumping Lunges x 20 total
  • 3) Plank Hold x 30 seconds
  • 4) Glute Bridges x 20
  • 5) Hold Bottom of the squat x 20 seconds
  • 6) Shuttle Runs – Green door to Green Door x 10

Repeat back to round 1) if 10 minutes is not yet up

GAME: Coach’s Choice