CrossFit Teens in action… a world of oppotunity for these young athletes.
Warm Up
Hurdles——> P Bar travel——> tyre flip——>forward roll——>single leg hop——>monkey bar traverse
Skill Focus
Back Squat
10-10-5-5
Work Out
5 x
20 Wall Balls
10 V snaps
20 DU
Cash Out
Partner cross over on the Bar
We keep the kids fit, active and informed here at CrossFit Kids Wollongong. This week we are chatting about our CrossFit focus on the 10 General Physical Skills (GPS). We will be discussing the first 4 GPS’s and how we are able to improve these skills and importantly HOW improving these skills impacts our health and well being !!
1. Cardio vascular endurance- How we deliver oxygen to our muscles
2. Stamina - Our bodies ability to obtain and process energy for our muscles
3. Strength - Our ability to lift and control our own weight and another object.
3. Flexibility- How well we move… do we move as freely as we could??
CrossFit Teen Class working on the Deadlift
Warm Up
Pack
3 x 3- 1min with 1 min rest between rounds
# Skipping
# Agility drills
# Jumping and landing
Skill Focus
Sumo Dead Lift High Pull
Workout
A. 3 x
9 superman Liffts
7 Squats
3 Forward rolls
B.
5 x
3 Burpees
5 Push Ups
7 Lunges
GAME: Tarzan Traverse
Big Dawgs
Warm Up
2 x 200m Run
10 Box Jumps
5 Broad Jumps
Skill Focus
SDHP
Workout
12 min AMRAP
Games WOD 12.3
15 Box jumps
12 Push press
9 Toes to bar
Welcome back!
CrossFit Kids in Australia is taking off. More and more affiliates are participating and running CrossFit Kids. It is going to be an exciting year!
Classes resume Tuesday 31st January
Tuesday
CrossFit Preschool 10.30am
CrossFit Kids 5 -9yrs 4.00pm
CrossFit Teen 10yrs + 5.00pm
Thursday
CrossFit Kids 4.00pm *
CrossFit Teen 10yrs + 5.00pm
* This class will run according to demand.. please register your interest in this class .(JavaScript must be enabled to view this email address)
WOW.. Summer Holidays are here already!
I’d like to thank all the CrossFit Kids Families for your participation in the program this year. Your continued support and enthusiasm for the program is inspiring.
Have a safe and enjoyable break and I look forward to more action in 2012.
Holiday Schedule
Classes
Tuesday 10.15am - 11.15am 7yrs +
Thursday 4.30 - 5.30pm ages 10+
Classes run according to demand. If you are interested in more classes please contact me via email.
Today’s Workout
Warm Up
250m Row - 10m walking lunge
250m Row - 10 m Bear Crawl
250m Row - Possum Crawl along bar
250m Row - Wheel Barrow with Partner
Skill Focus
GHD Sit Ups and Back Extensions
Work Out
” Grace “
(Barbell clean + AOH)
For an incredible expression of balance, strength and power check this clip out!
Warm Up
Relays- Running Drills
BBQ rolls
Angry Cat to Front Support
Handstand holds
Skill Work
Thruster Congo Line
Work Out
4 x
50 Skips
10 Box jumps
12 Push ups
15 Squats
