This week we have started the Crossfit Kids Open

Elementary edition

Team + Work =   Teamwork

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4 Min  AMRAP

7 Overhead Squat

7 Overhead Lunges

7 Jump overs

1 Lap

Skill Sprints

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5 min AMRAP

5 Snatch

5 Burpee over the bar

1 Lap

Talk about favorite sports or activities on cool down!

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5 Minute AMRAP    Modify sit ups for leg raises if they can't do sit ups

1 Lap 

10 sit ups

2 Laps 

10 sit ups

3 Laps 

10 sit ups 

Walk 2 min Cool Down 

Kettlebell Swing

Sumo Deadlift high pull

Squat

Wod of the Day

6 min AMRAP

3rd and 4th grade KB 5 lbs if earned with correct technique

9  Kettlebell swings

6 Sumo deadlifts high pulls

3 Goblet squats

Run 1 Lap

After workout 3 min cool down walk with partner about how to live a healthy lifestyle and get a drink of water after you share your thoughts with Mr. Reese!  : )

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Use your full name or spelling words for this workout!

A- 10 jumping jacks       B- 5 crunches

C- 5 squats                         D- 3 pushups

E- 3 front squats              F- 2 burpees

G- 10 arm circles           H- 5 squats

I- 10 jumping jacks        J- 5 crunches

K-  3 pushups                   L- 4 lunges

M- 3 burpees                   N- 3 burpees

O- 4 lunges                        P- 10 arm circles

Q- 5 crunches                 R- 3 pushups

S-  Jumping Squats       T-  5 Thrusters

U- 20 Arm circles      V – 10 Shoulder Taps

W – 5 sec dance         X  - 10 Jumping Jacks

Y – 10 sit ups                Z – 20 sec plank 

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AMRAP

1 Lap

5 Thrusters 

2 laps

10 thrusters

3 laps

15 thrusters ....

KEEP GOING FOR 4 MINUTES

CLASS DISCUSSION ON WHT WE GET SORE AND WHAT WE SHOULD DO ?

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WOD: Tabata Workout, 4 Rounds of Each Movement

Squats

Planks

Jumping Jacks

Burpees

Talk about water!!

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WOD: 7 Min AMRAP

5 Burpees

10 Squats

20 Mountain Climbers

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WOD

Partner split reps

10 Burpees

20 Pushups

30 Squats

40 Situps

50 Mountain Climbers

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4- Minute AMRAP

7 Air Squats

7 Push-ups

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Happy First of the Year

AMRAP   3 Mins

3 Slow Squats

3 Burpees

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Partner Wod

7 min

1 partner work the other rest

50 m Sprint 

5   incline push ups

5 dips

50m Sprint back 

We used sideline to bleachers in the gym!

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Created by Landon Krauss    4th Grader

4rds

5 Hand Release Push ups

10 Squats

15  Sit - ups

20 Jumping Jacks

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Partner WOD or Family 

Spilt reps on works the other rest

Run 2 laps (run in place 30 sec)

100 Jump ropes or jump overs

Run 2 laps (run in place 30 sec)

100 Air squats

Run 2 laps (run in place 30 sec)

100 Mountain Climbers

Run 2 laps (run in place 30 sec)

100 Lunges

Drink some Water! 

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4 MIN - TOTAL REPS

1 MIN OF SQUATS

1 MIN BURPEES

1 JUMPING ROPE

1 JUMPING JACKS

AT HIGH INTENSITY

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JUMP AROUND

7-6-5-4-3-2-1

Jump for height

Burpees

Squats

Lilbeasts.com for more similar workouts

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10 MIN AMRAP

10 Step ups ( on a stair or mat jump overs)

10 Hand release push ups

10 sit ups ( modified leg raises)

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7 Rounds for time

7 Tuck Jumps

25 Meter Sprint

3 Slow Squats

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5 MIN AMRAP

10 PVC Snatch 

10 Burpee over PVC

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8 Min AMRAP

50 Meter Sprint

10 Squats

3 Broad Jumps

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Monthly Challenge Bonus- Get parent to initial each day complete bring in for a surprise!

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JUMP ROPE - use the invisible jump rope if you have to.

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6 MIN AMRAP - AS MANY ROUNDS AS POSSIBLE

1 SIX STACK

1 LAP

2 SIX STACKS

2 LAPS

3 SIX STACKS

3 LAPS

KEEP GOING

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AMREP - AS MANY REPS AS POSSIBLE

3 min time limit

Either a Burpee or a Squat

or mix them up

Good form see how many you CAN DO

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Wall Ball 

10-8-6-4-2

Wallball   -

Sprint a lap

Use any ball squat and press

Form is key 

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FRANNY PACK

21-15-9

Thrusters

Sumo Deadlift high pull then run a lap between rounds

so students will do 21 thrusters 21 sumo deadlift high pull 

 then run 1 lap

second round

15 thrusters 15 sumo

 run alap

3rd rd

9 thrusters

9 sumo 

run a lap 

focus on good technique 

students who finished get a drink and walk

 advanced  4 pound weighted bar or a 5 #kettlebell

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Partner WOD

6 MIN AMRAP

Sprint 20M

5 Burpees

Sprint 20M

Then come tag partner!

Rest OR cupstack till partner is finished

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AS MANY ROUNDS AS POSSIBLE FOR 4 MINUTES

Dribble basketball 1 lap 

1 Overhead basketball squat

1 shot made

2 dribble laps

2 OH Squats

2 Shots made

...

Keep going see how many rounds you can get

BEEF of Shooting

Balance Eyes Elbow Follow-through

Remember to drink water!

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5 Min AMRAP

5 Hand Release Pushups

5 KB Swings Eye level

5 Sumo Deadlift High pull  (like putting on your snow overalls on)

1 Lap

Cool down walk 3 minutes

Make sure to drink water!!!

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WOD 5 Min AMRAP

5 plank dabs alternating

5 line jump overs

5 burpees

1 Lap

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WORKOUT OF THE DAY

As many rounds possible

4 Minute  Ladder- 

1 Lap Running

1 Squat

1 Jumping jack

1 Lap running

2 Squats

2 Jumping Jacks

Keep going for the rest of the 4 minutes .

See how many rounds you can get!

Form or technique is the key.

Review what is CrossFit?

Constantly varied high intensity functional movement!

Happy 26th Birthday Mr. Cavender !!!

  - Rocky Top played during the whole workout!

2 Rounds

Partner WOD

1 Time through with a partner, friend, parent or a TEAM

Count out loud

26  JUMPING JACKS

26 AIR SQUATS

26 SHOULDER TAPS (advanced hand release push-ups)

26 sec PLANK HOLD

26 LUNGES

26 WALL BALLS  - (squat and press any ball)

26 LEG RAISES or (sit ups)

26 BURPEES (like getting down in football)

26 sec HIGH KNEES (Like a Vols football player running for a TOUCHDOWN)

26 Sec TOUCHDOWN DANCE

GO VOLS!!!!

Make your own workout and if i like it I will post it on this website!!

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6 min Amrap

1 thruster

1 burpee

2 thrusters

2 burpees

3  thrusters

3 burpees . . .

Keep going 

Good movers get a pvc pipe and they do bar jump over  burpees

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WOD   

3 min AMRAP

5 jump overs (foam mats)

5 Push ups (modified 10 Shoulder Taps)

3 min rest - walk and recovery

3 min AMRAP

5 Burpees

5 Jumping Jacks

Cash out - Plank holds 30 sec 

Pace yourself

Do your best forget the best!

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4 min AMRAP  - or  Can't stop the feeling song

1 Lap 

1 Burpees

1 Lap 

2 Burpees

1 Lap 

3 Burpees

Keeping going to see how many rounds

3 min walk for cool down 

Let students get a drink of water 

Ladies first 

Gentleman second

Song Lost boy

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5 min AMRAP

5 Jumping Jacks 

5 Squats

5 Push ups

5 Push Press

5 Burpees

So how many reps would it take to complete 1 round?

 5 + 5 + 5 + 5+ 5 =

5 x 5 =

 Predict or guess how many reps you can do in the 5 minutes.

Make sure you have correct form when working out!  :)

Cool down 2 minute walk make sure you are are drinking water!

Inservice Agenda

https://sites.google.com/a/pcsstn.com/algood-braves-crossfit/

Warm up run - Math Average of Laps

What is CrossFit?

Constantly varied high intensity

functional movement

Skill : the Air Squat

Squat

WOD - Workout of the day

AMRAP- As Many Rounds Possible

Wod- 5 minute AMRAP

Partner You go I go

3 Super Slow Air Squats

3 Jumping Jacks 

Technique is the key for functional movement patterns.

Tabata

Game - that uses a skill

Toilet Tag -   

Squat / Lunge

Talk about -Kettlebells

Fast Food Game to teach healthy clean eating.

Fun Games - CrossFit Baseball

Spell your name workout

GoNoodle 

plickers

1 minute challenges

Questions?

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CrossFit Kids Camp      Day 5 

Discussion 

Talk about Memorial Day

How to stay healthy!

Fast Food 

Obstacle Course

Use your full name that is the workout!

A- 10 jumping jacks       B- 5 crunches

C- 5 squats                         D- 3 pushups

E- 3 front squats              F- 2 burpees

G- 10 arm circles           H- 5 squats

I- 10 jumping jacks        J- 5 crunches

K-  3 pushups                   L- 4 lunges

M- 3 burpees                   N- 3 burpees

O- 4 lunges                        P- 10 arm circles

Q- 5 crunches                 R- 3 pushups

S-  Jumping Squats       T-  5 Thrusters

U- 20 Arm circles      V – 10 Shoulder Taps

W – 5 sec dance         X  - 10 Jumping Jacks

Y – 10 sit ups                Z – 20 sec plank 

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CrossFit Kids Camp    Day 4

Ladder or Limbo

Discussion - Nutrition

Skill KB Deadlift

Elementary- 

6 min

AMRAP    -   Climb the ladder 

1 Kettlebell Deadlift

1 Burpee

Run 100 m

2 Kettlebell Deadlift 

2 Burpee

Run 100

3 KB DL

3 Burpee

Run 

 Keep climbing the ladder

CrossFit Baseball

Homebase -Forward Roll

1st Base- 15 Jumping Jacks

2nd Base- 10 Thrusters

3rd Base-5 Deadlift

Leap Frog Relay or Burpee Basketball

Middle School  

Plank Wars

Bring Sally Up

Nutrition - Processed      Organic

2 groups - 

Ladder or hill sprints / Pullup bar 

kipping, high knees,toes 2 bar,pull ups

WOD

Lil Annie

Lil Annie not Lil Debbie

Superwork

6 min    AMRAP       As Many Rounds As Possible 

10 Single Under

10 Sit ups

10 Second Superman hold

Modify as needed 

Jump overs

Leg Raises

Super ehh

Talk about different ways to exercise just not doing a workout.

Push yourself in workouts it will help you push yourself in school,life,and sports!

Handball 

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CrossFit Kids Camp     Day 3 

1st - 2nd   I SEE

GoNoodle - Warm up 

WOD

Spell your name workout (each letter has its own workout ex A - might be 5 burpees)

BrainPop Sleep

Middle School       WOD - Kettlebell

3 sets

Rest 1 min between sets

Organic vs Non

Processed Food

Fooducate app

GAME TIME 

If it rains - 

tic tac toe, Hula Hoop Relay, Plank Wars or GoNoodle 

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CrossFit Kids Camp     Day 2

Warm up

Fresh Start

https://app.gonoodle.com/channels/fresh-start-fitness/geocentric?source=channel 

Ladder Drills

Topic- Posture

Skill 

Squats   (OH,FS,Air)

Push up

Sit-ups

Thrusters

WORKOUT TABATA

20 Seconds on 10 Seconds off

Tug of War or Kickball

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WORKOUT OF THE DAY

CrossFit Camp Day 1

What Is CrossFIt

Constantly varied high intensity functional movement!

Skill the Squat

5 Min AMRAP  - Partner is the Coach 

3 Slo Mo Squats

3 Perfect Burpees

Middle School

7 Min AMRAP

4 Slo Mo Squats

4 Amazing Burpees

Game  Advanced Toilet Tag

Ticket Drawings

Talk about water 

WOD-ER

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WOD  

5 Rounds or 10 min AMRAP

5 Squats

10 Burpees

15 Push-ups   hand release at the bottom 

20 Lunges

25 Jumping Jacks

Submitted by Bethany Phillips and Melee Walker

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Workout of the Day

WOD

Partner at the same time or rep does not count

Run 4 Laps ( 200M )

30 kettlebell swings (5lbs   eye level chest up)

30 hand release push ups  (Bottom of push up lift hands up)

30 Wall balls (squat press then catch)

30 lateral jumps (line hops)

30 Burpees

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WOD  - Challenge 

See how long you can plank with good form

Keep core tight in push up position.

Try to keep body straight as possible.

Set a timer then write down record with parents initials.

Max time is 3:00

Happy planking!

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Exhausted by Burpees  

EMOM - Every minute on the minute

at the top of everyminute

On the 1st minute you will do 1 burpee 

2nd minute you will do 2 burpees

3rd minute you will do 3 burpees

4th min you will do 4 burpees and so on

and keep going till you fail to complete a round .

Will be though the rest time gets less and less

Push yourself and try hard!

Don't forget to drink water!   : )

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4/20/16

Partner Workout Simultaneously (at the same time)

3rds

20 high knees in place

15 sec handshake plank

10 jumping jacks

5 super slow squats

Make sure all movements are at the same time or the rep does not count

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4/5/16

7 min AMRAP

5 Push ups with hand release in the bottom postion

5 Jumping Jacks

5 Super Slow Squats

Remember good form!

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Algood Braves Crossfit 16.3

3/16/16

First ever sports included workout

HIGH 5

5 Med Ball Cleans

5 Basketball Shots (not at goal)

5 V Dribbles

Where's the BEEF?

For Basketball Shooting

Balance, Eyes, Elbow, Follow through

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Elementary Crossfit Kids    Open workout 16.2

Lil Annie not Lil Debbie

Superwork

6 min    AMRAP       As Many Rounds As Possible

10 Single Under

10 Sit ups

10 Second Superman hold

Modify as needed

Jump overs

Leg Raises

Super ehh

Talk about different ways to exercise just not doing a workout.

Push yourself in workouts it will help you push yourself in school,life,and sports!

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Yeah for Exercise!!!!!!!

Feb 24, 2016

Team + Work =   Teamwork