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Tuesday, November 17 – Daily Workouts

chin up kids fitness 

AFTER SCHOOL PROGRAM

3:00PM TO 5:30PM

  • Snack Break
  • Homework Time
  • Skill Work: Shuttle Run Drills
  • Skill Work Part Two: Target Practice

 

 

RUN CLUB @ 4:30 pm

  • Cancelled

 

MIGHTY MINIS (AGES 3 to 5) @ 5:30 pm – CROSSFIT DAY

40 minutes

INTRO: Whiteboard Meeting – CROSSFIT DAY!

WARM UP: Animal Walks

SKILL: Seated Pull Up Review, Wall Walk Review, Press Review (PVC pipe)

WOD: Stations AMRAP 4 minutes

  • Station #1- Seated Pull Ups x 2
  • Station #2- Wall Walks x 2
  • Station #3- PVC pipe Press x 2
  • Run back to beginning

GAME: Max Stack – Jumping Game

 

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

45 MINUTES

INTRO: Whiteboard Meeting

WARM UP: Pizza Tag

SKILL: Seating Plate Pull

WOD: In Teams, one person from each team working at a time

  • 1 Seated Plate Pull
  • 7 Box Jumps

All Other teammates are holding a ball overhead until they get tagged into the WOD

GAME: Plank Wars

 

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

60 MINUTES

INTRO: Whiteboard Meeting

WARM UP: Air Squat Mirror Relay

  • In 4 teams..1 person each at a time all run up to a meeting point in the center…must complete 4 mirrored slow perfect air squats. Once they complete, then they give a high 10 run back and tag off the next person.
  • After 4 rounds have been completed, repeat same process with burpees

SKILL: Review below

WOD: 1 minute stations = 3 ROUNDS

  • 5 “Man Makers”
  • Seated Plate Pulls
  • Row
  • 1 Leg Squat, alternating

GAME/CHALLENGE: Practice being upside down

  • Wall Walk
  • Kick up to handstand
  • Rings
  • Bar