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Tuesday, July 26 – Daily Workouts

2016-07-25 14.02.39

CIRQUE KIDS SUMMER CAMP 9:00am to 4:00pm

 

MIGHTY MINIS (AGES 3 to 5) @ 5:30 pm – 6:10

 

WARM UP: Sally Up

Skill: Wall ball

WOD: 5 MIN AMPRAP

  • 3 wall ball
  • 3 push ups
  • Run around the cones

GAME!

 

CROSSFIT KIDS (Ages 6 to 9) @ 6:30pm

45 MINUTES

INTRO: Whiteboard Meeting – **Review FPK behavior and safety rules** daily

Warm up: Knock out: Players start in a line 10-15 ft from the wall.  The first two players have a dodgeball.  On “go”, they both attempt to throw the ball to a target.  They must keep trying until one of them hits it.  The first person to hit the target hands the ball to the next person in line.  If he or she hits the target before the person who was in line in front of them, that person is “knocked out” and gives the ball to the next person in line.  Losing athlete must perform 5 burpees to get back in line. Cycle through players continuously.  Feel free to place boundaries on where throws can be made from which can be universal or specific to each player and can be changed as the game progresses.

WOD

AMRAP 8 mins

  • 10 Deadlifts
  • 5 Burpees
  • 1 shot on goal

Focus – Accuracy

Game:

Beach Ball Keep Up!

 

CROSSFIT PRETEEN (Ages 10 to 13) @ 7:30pm

60 MINUTES

WARM UP: 10 squats -> Bear crawl

  • 10 push ups -> Lunge Walk
  • 10 stink bugs -> Broad Jumps
  • 10 Tuck Jumps -> Backwards bear crawl

Skill focus: Deadlift

WOD:

15-12-9-12-15

  • Deadlift
  • Handstand Push Ups

Skill:

Mobilize!