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Thursday, November 5 – Daily Workouts

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AFTER SCHOOL PROGRAM @ 3:00pm

 

JUMP ROPE CLUB @ 4:30pm

CANCELLED

 

YOUTH BOXING @ 5:30pm

45 minutes

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

*Substitute Coaches: Kiki & Jazz*

 

CROSSFIT KIDS @ 6:30pm

45 MINUTES

INTRO: Whiteboard Meeting

WARM UP: Coach’s Choice

SKILL: Active Shoulders – Supermans/Hollow Rocks

WOD: WOD A (Group A) = 4 minute AMRAP “Cindy”

  • 5 Pull-ups/Monkey Hangs
  • 10 Push-ups
  • 15 Squats

WOD B (Group B) = 4 minute AMRAP “Coach Jodi”

  • 2 Wall Walks
  • 4 Burpee Plate Jump
  • 6 Jumping Lunges
  • Rest 1 minute in between WODs then groups switch WODs

MOBILITY: Hamstring stretch on a box or standing. Rolling out the wrists.

GAME: Volcano Monster

Set up boxes in a square or circle ( or gymnastics mats if they stand on the side) One – two children will be set up in the center, they are the volcano monster. The volcano monster is constantly trying to throw the balls and objects out of the volcano while the other kids are running around trying to throw the balls back in the center. Kids takes turns being volcano monster.

 

CROSSFIT PRETEEN / JUNIOR VARSITY @ 7:30pm

60 minutes

WARM UP: Coach’s Choice

SKILL: Focus: PART A) Active Shoulders = Supermans/Hollow Rocks

Focus: PART B) Hang Clean = Keep arms straight until drop

WOD: WOD A (Group A) = 8 minute AMRAP “Cindy”

  • 5 Pull-ups/Ring Rows
  • 10 Push-ups
  • 15 Air Squats

WOD B (Group B) = 8 minute AMRAP “Cindy’s Sister”

  • 10 Hang Cleans (PT = 15 – 25lbs) (JV = 25 – 35lbs)
  • 5 Burpee Over Bar
  • Rest 2 minutes in between WODs then groups switch WODs

CHALLENGE/GAME: Coach’s Choice