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Thursday, October 15 – Daily Workouts

2015-10-15 10.57.01

AFTER SCHOOL PROGRAM

3:00PM – 5:30PM

 

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: Pumpkin Relays

SKILL: Hang Power Clean with a Pumpkin

WOD: With a partner: 6-8 minutes

  • 8 Plate or Box Jumps
  • 16 squats
  • 24 slow hang power cleans with pumpkin

MOBILITY

GAME: Squat pumpkin –tatoe (just like hot potatoe but with a pumpkin)

 

CROSSFIT PRETEEN / JUNIOR VARSITY @ 7:30pm

60 minutes

WARM UP: Coach’s Choice

SKILL: Push Jerk

WOD: 10 minute AMRAP

  • 6 Push Jerk (PT = Sand Filled PVC – 15lbs) (JV = 15lbs – 35lbs)
  • 10 x 10 shuttle runs
  • 6 Push Ups
  • 10 x 10 shuttle runs

MOBILITY: Grass Hopper Stretch. Crab holds.

GAME: Hoover Ball: Divide the kids into two teams. A 4-to-6-pound medicine ball and 8-foot volleyball net/or rope created. The ball is served from the mid-court area. The ball must be caught on the fly and immediately returned from the point it was caught. There is no running with the ball or passing to teammates. Points are scored when a team: fails to catch the return, fails to return the ball across the net. A ball that hits the out-of-bounds line is a good return. A player who catches the ball out-of-bounds, or is carried out-of-bounds by the force of the ball, may return in-bounds before the return. A ball that hits the net on its way over is a live ball. (If it was thrown from the front court, it must reach the opponents back court to be good).