Warm-Up E: PVC Pass T: Tabata 2X through Plank hold, jumping jacks, lunges, air squats THEN… Double-banded overhead stretch on rig Lat stretch on rig x 5 each side (look up under armpit) Skill E: Stations (Long jump and push ups) T: Review all movements in workout Workout
Warm-Up E: Squat Potato – In a circle, each athlete does one slow squat, passes the ball, and, when music stops, whoever has the ball goes to center and completes an exercise T: Neck circles/Shoulder rolls/arm swings (hugs) Calf stretch on rig or wall x :30 ea Splits stretch x
Warm-Up E: Hungry Hungry Hippos T: Tornado Tag THEN… 5x Air Squat Lunge w/ a twist + elbow to instep x 4 steps Banded hip stretch on rig (face rig, step back) x :30-:45 each side 5x Air Squat Bear Crawl down and back 5x Burpee Broad Jump x 4
Warm-Up: E: Mixed Tabata (:20 work/:10 rest) 3-4 times through Jumping Jacks Ball Slams Air Squats Plank Hold Med Ball Deadlift T: 2x through Jog down and back 3x (down and back =ONE) 7 Super slow air squats Lunge and Twist x 4 total steps 7 sit ups Long
Warm-Up: E: Switch (Run-Walking Lunges; Shuffle-Skip; Bunny hops-Crab walk; Bear crawl-Long Jump) T: Snatch the Cone THEN…. 5 SLOW air squats Hip stretch on wall x :30 each side Elbow to instep x 4 Lunge/reach x 4 Extended hand walk x 4 Alt. lat stretch on rig x 3 ea
Warm-Up: E: Farmers vs. Lumberjacks T: PVC Pass THEN… Tabata (3-4 Rds) (:20 work/:10 rest) Air Squats Hollow Hold Lunge Walk Lateral Hops THEN… 30-40 arm circles/hugs chest/shoulder stretch on floor Bar hang x:15 Skill: E: Stations (Bar Wars, Rowing, Headstand/Handstand) T: Stations (Strict pull ups, Headstands, Wheelbarrow walks)
warm squat potato with time intervals then teens, row/bike :45 sec, rest, row/bike :30, rest, row/bike :15 hip stretch, wall walk hold skill e db thruster, wall walk work e in stations :45 at each station for 4 rounds: sit-ups, wall walks, db thrusters t In Partners, 5 rounds Partner
Warm e pizza boxes t 10 ball slams, 5 ring rows, 5 ball slams, 5 ring rows, 20 PVC pass-thrus, rig squat stretch, lunge/reach/elbow to instep x 3 ea, push-up handwalk x 2, mb dip and throw x 2 Skill e DB Squat clean t Squat clean and jerk Work
Warm run dumpster and back, 10 to touches, shuffle blacktop and back, 10 split leg stretch, backwards run blacktop and back, 5 squats. carioca blacktop and back…then alternating floor lat stretch x 10 ea, bar hang and twist x :15, lunge/reach/elbow to instep x 2 ea, push-up handwalk x 2,
Warm e move the pile t head,neck, & shoulder rolls, 30 jumping jacks, 15 pass throughs, 20 jumping jacks, 10 pass throughs, 10 jumping jacks, 5 pass throughs, cat back stretch x 3, rig chest stretch x :20, alternating lat stretch x 5 ea, hand release push-up x 5, Skill
Warm e pizza boxes, then .10 bike/ski, 25 jumping jacks, 25 single under jump ropes, alternating lat stretch x 5 ea, lunge/reach/elbow to instep x 3 ea, push-up handwalk x 3, easy ring row x 5, ball slam x 5 t – pizza boxes Skill e – Jumping Bar Muscle
Warm e 5 ring rows, 5 squats, skill ladder, animal walk back t 250m row, 5 kb dl x 2 wall hip stretch x :30 ea, pigeon stretch x :10 ea, 100m sprint Skill e DB Front Squat t kb swig Work e in partners 8:00 amrap of 20 db
warm e – tic tac toe t jog down and back 4x, 4 air squats, side shuffle 3x, 3 air squats, backwards run down and back 2x, 2 air squats, carioca down and back 1x, 1 air squat, rig squat stetch x :30, toe grab stretch x 4, lunge/reach/elbow to
warm e Parking Lot tag t rowling x 3 frames then, 1:00 jumprope, rig squat stretch x :30, alternating lat stretch x 5 ea, lunge/reach/elbow to instep x 3 ea, active bar hang x :10, push-up handwalk x 3, wall walk x 2 (halfway) skill e – jumping chest to
Warm e skill Ladder/broad jump back t 10 slow and controlled squats, 5 mb press, 5 slow and controlled squats, 5 mb press, wall hip stretch x :30 ea, backwards lunge/reach/elbow to instep x 4, lateral lunge x 3 ea, squat/jump/reach x 2, Skill e wall balls, squats t wall
warmup e over/under tag t skill e cartwheels/candlesticks/1 legged squats to a box/object carry t press 10×3 work e 8:00 AMRAP of object carry down and back (try and choose a different item each time) 6 1-legged squats Challenge: bar hang game Kids Choice
Warmup e – CrossFit Baseball (abmats as bases) – 1st base – 1 burpee, 2nd base 2 squats, 3rd base 3 jumping high knees, home – 1 forward roll. 3 innings, 2:00 each inning with rest in between. t – 5 cal row, 5 mb strict press (3 x through),
Thursday 11/1 E – Freeze! Coach has kids perform a movement and yells the word freeze. Any students that do not immediately stop the movement (jumping jacks, lunges, squats, jumping high knees, bear crawl, etc) will perform 2 burpees. T – jog down and back x 8, side shuffle
Warm-up: E: Grave Diggers vs Grave Smashers (Played the same as farmers vs lumberjacks) T: Grave Diggers vs Grave Smashers (Played the same as farmers vs lumberjacks) THEN… Hip stretch on wall x :30 ea side Wrist stretch on floor (circles or hold) Elbow to instep x 4 Hand walk
Warm up E: Snatch the cone T: Dumpster run, 5 SLOW air squats, 10m high skips, open book stretch x 3 each side, alt. Lat stretch on rig, bar hang (underhand :10, overhand :10), 3 wall kick ups/wall walks, 3 burpee high jumps Skill E: Bar Wars/Med Ball game
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