Elementary Warm Squat Potato Skill DB Snatch Jump Rope Work 7:00 AMRAP of 4 Alt DB Snatch 10 Jumprope Game Chuck and Shag Cone Blaster or dodge ball switch (own ball) Teens Warm Hydro Shuffle (rig to rig…jog, shuffle, backward run, carioca), lunge&reach stretch x :30 each, floor shoulder
Elementary Warm-Up Obstacle Course Skill Work Game Over the River Teens Warm-Up Row 1:00 Lunge and reach x 3 ea Row :30 Lateral Lunge x 2 ea Row :15 Floor Lat Stretch x 3 ea Lunge/Reach/E2I x 2 ea Floor Hip raises x 8-10 Skill BackSquat (demo) 5×5 Working on
Elementary Warm Musical Medicine Ball – Kids will run, skip, backwards run, shuffle, etc around the med balls and when music stops will squat hold over a ball. Anyone left over will perform 2 burpees. Skill Ring Rows Box Push-Ups Work 5 Ring Rows (own rings), 5 Box Push-Ups, 5
Elementary Warm – Farmers and Lumberjacks Skill – MB Thruster/Russian Twist/DB Deadlift (small plate) Work – 2 MB Thruster, 4 Russian Twist, 6 DB Deadlift Game – Kickball Teens Warm Bike/Row 1:00 5 ball press Bike/Row :45 5 ball squat Bike/Row :30 5 MB slam Elbow to Instep/Hamstring Floor lat
Elementary Warm-Up Squat Basketball Block Skill Hillbilly Sled Push/Jump Rope Work 8:00 AMRAP 1 Hillbilly Sled Push 3 Burpee 1 Hillbilly 3 Sit-Up Game Chuck and Shag Cone Blaster Teens Skill Power Snatch/Jump Rope Work 1:00 2 Power Snatch then… AMRAP Single Unders/Double Unders 1:00 Rest 6 Rounds for Max
Elementary Warm burpee field goals Skill Row Skills (everyone) Wall Walk DB Clean Work 8:00 AMRAP 3 jumping pull-up 5 DB Power Clean 8 Cal Row Game Powerball Teens Skill Power Clean Pull-Ups Work 20:00 AMRAP 3 Wall Walk/KPU’s (6 Jumping BMU’s) 10 Power Clean 25 Cal Row/Ski/Bike 50 M
Elementary Warm Squat buckets Skill DB Snatch BMU’s/Pull-Up Bar Skills Work 8:00 AMRAP of 2 BMU’s 4 DB Snatch 75 M run Game Clean out the yard Soccer Style Teens Skill Pistols progressions Work 12:00 AMRAP for total weight 400 M Run As many DB Thusters without putting down the
Elementary Warm – Plank Potato Skill – Box Jumps for height, Air Squats Work – 8:00 AMRAP 3 Burpee Plate Raises 6 Box Jumps Game Dodge Ball Switch Teens Skill – KB Swing, Box Jump for height Work 12:00 AMRAP 5 KB Swing 10 Burpee Box Jump
Elementary Warm – Burpee Ball Tag Skill – DB Press, Plate Squats Work 8:00 AMRAP 2 DB Press 4 Plate Squat 6 Box/Bar Push-Up Game Cone Blaster Teens Skill – Barbell Strict Press/Front Squat Work 1o Rounds for Time (20:00 Cutoff) 3 Press 6 Front Squat 9 Cal Bike
Elementary Warm Burpee Soccer Skill DB Squat BMU’s Work 8:00 AMRAP 3 BMU’s 5 DB Squat 8 Jump Ropes Teens Skill BackSquat, 5 x 5 Work 15:00 AMRAP 5 DB Press Each Arm 5 Pull-Up 5 DB Lunge Each Leg
Elementary Warm-Up Musical Medicine Balls Skill Medicine Ball Thrusters Knee Raises Work 8:00 AMRAP 50 M Run 3 Medicine Ball Thrusters 5 Knee Raises Game Clean Out the Yard (Soccer Style!) Teens Skill OH Squat x 3 Work 75 M Run 5 Thruster 3 Toes To Bar/Knees to Elbows/Knee Raises
Elementary Warm Parking Lot Skill DB hang Clean and Jerk Pull-Ups/Bar &Grip games Work 9:00 AMRAP 5 DB Clean and Jerk 4 Pull-Up 3 Burpee Game T-Shirt Tag Teens Skill Clean and Push-Jerk Work 1 Clean and Push-Jerk 1 Bar-Over Burpee 1 Pull-Up 2 2 2 …and so on 15:00
Elementary Warm 4:00 AMRAP 5 Jumping Jacks, 4 Squats, 3 MB Slams, 2 burpee (Kids move forward in a line across the gym Skill DB Swings/Chin-Ups/Jumping Chin-Ups Work 7:00 AMRAP 50 M Run, 5 DB Swings, 3 Jumping Chin-Ups (Space kids on run) Game Open Gym (1 kid per piece
Elementary Warm Medicine Ball Relays Skill Wall Balls/KB Deadlift Work 5 Wall Balls, 5 KBDL, Blacktop run Game Hogans Alley Teens Skill Deadlift/Wall Ball Work 5 Rounds For Time 5 Deadlift, 10 Wall Ball 10:00
Elementary Warm Burpee Basketball Skill DB Snatch/Jump Rope Work 4 Alternating DB Snatch, 8 Pull-Up, 12 Jump Rope 8:00 AMRAP Game Hogan’s Alley Teens Skill Snatch Work 15 Min AMRAP 5 Snatch, 25 DU’s (40 su’s)
Elementary Warm Squat Buckets Skill Skill ladder, DB Front Squat+Press Work 7:00 5 DB Front Squat+Press, 10 Shoulder Taps, Skill Laddder Game Goal!!! Teens Arnold Press Back Squat to a challenging set of 3 Challenge max time plate hold (Pincer grasp)
kids: warm-up: crossfit base ball skills: agility ladder jump rope tripod holds workout: obstical course Teens: team relays then… hydro shuffle KB deadlift kb front squat kb swings lunge reach rig squat stretch floor lat stretch knee raise lat lunges hurdle walks. med ball squat throws skills: DB Bulgarian split
Kids: relay races skill: Box walks jump the tower workout: 3 wall walks 5 box jumps 7 ball slams 6 min for time cross fit bowling teens rehab: 1 set only make it count! band Marches x 10 each leg glute bridge x 10 total single leg plank leg raises
kids: warm-up : burpee Long ball toss Skills: PVC Lunges ( front rack/back rack/ OH) skin the cat’s on rings Workout: 6M AMRAP 2 OH squats 5 ring rows 4 front rack lunges (2 each leg) 5 ring rows 6 Back rack lunges ( 3 each) 5 ring rows GAME:
KIDS: Warm-up: zombie tag Skill: DB snatch Jumping MU Workout: 7 min 6 Db Snatches 4 Jumping MU 2 cone runs Game: dodge ball TEENS warm-up Dumpster run 10 KB front squats 10 kb RDL 100 m run 5 kb swings 5 kb DL 50 m run Lunge and
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