August 2020

P6 CrossFit – Kids CrossFit View Public Whiteboard Basic Warm-up (No Measure) 200m run 10 air squats 10 pvc pass-throughs 10 figure 8’s 10 walking spidermans 10 russian baby makers 10 push-ups 10 v-ups Warm-up Heel balance drill: Stand on an elevated surface. Inch your feet forward until your toes are hanging off the edge. […]

P6 CrossFit – CrossFit Foundations View Public Whiteboard On-Ramp Day 1 (AMRAP – Reps) Main Movements: Air Squat Front Squat Overhead Squat Put each member through squat therapy and annotate the nearest distance they can achieve. Check for butt wink (If so have them try a goblet squat to see if that fixes it) Supplementary

P6 CrossFit – Kids CrossFit View Public Whiteboard Warm-up Throwing and catching practice. With a ball stand about 2 ft from a partner. Have each person throw the ball to eachother. If both people are successful at catching the ball then each person can take a small step back. Continue to step back each time

P6 CrossFit – Kids CrossFit View Public Whiteboard Warm-up LIMBO: Break out the limbo music and see how low you can go. You will need two people to hold the stick and one person to go under. Make sure you take turns. Each time you are successful at walking under the stick without bending forward

P6 CrossFit – Kids CrossFit View Public Whiteboard Warm-up Freeze Tag Deck Of Cards (No Measure) Pull out a deck of cards. Spend 5-10 minutes performing the movements taking turns with family members. Perform the number equal to the card A=1-2=2 etc Jack =11,Queen= 12 King= Choose a movement for the other person to perform

P6 CrossFit – Kids CrossFit View Public Whiteboard 0′-15′ General Warm Up options (No Measure) Run 0-100 Jog Pace 100-200 Run Pace 200-300 Sprint Pace Line Drills Quad Stretch Knee to Chest Soldier Kicks Walking Hammy Stretch Side Lunge Cradle Stretch Walking Samson Walking Spidermans Inch worm 3 Air Squats + Broad Jump High Knees

P6 CrossFit – CrossFit 2 View Public Whiteboard 0′-15′ General Daily Warm Ups Options (No Measure) Row/Run/Ski/Bike: 0-100 Jog Pace 100-200 Run Pace 200-300 Sprint Pace Line Drills: Quad Stretch Knee to Chest Soldier Kicks Walking Hammy Stretch Side Lunge Cradle Stretch Walking Samson Walking Spidermans Inch worm 3 Air Squats + Broad Jump High

P6 CrossFit – Kids CrossFit View Public Whiteboard Simon Says (No Measure) Simon Says: Choose a person to be “simon”. When simon says, everyone else does what they say. If he doesn’t say, then you do not do what they say. If someone does what simon says at the wrong time, they are out for

P6 CrossFit – CrossFit View Public Whiteboard Warm-up 0:00-12:00 Banded 7s: 7 reps of pronated Ts, supinated Ts, neutral Ts, diagonals/gators -Then- 10 Minute Clock: 1 Minute Machine (OR Jog) 30 Plate Hops 10 Inchworms 5 Strict Pull Ups Notes: 15:00-35:00 Take 20 Minutes to find whatever Maxes you want. Shoulder Press (Heavy to Max)