After the Christmas break- Die erste Kids Klasse nach den Ferien 16/1/15

First of all Happy New Year. The first day after the break, most of the kids were excited to start again. It was a big group, 12 students. One little guy came really late, it would have been lots of burpees in a regular class. The warm up went well, we always have to remind them not to go all crazy during the warming up. Monkey hang also was fun, even for the most it was a little tricky to hold the bar with the thumb around, for safety reasons. They did not like it because it felt harder.

5/12/14 Kids Class

Warm up 

Running skills (high knees, shuffle,butt kicks, bear crawl, crab walk)

. three kids per group, start on "Go"

Skill

- in groups

Push up

Thruster

Challenge

8x20 sec, 10 sec rest in between 

Tabata Thruster & Push Up

WOD

Partner amrap 8

100 m row

10 x over under bench (8 hätten gericht)

Med ball carry 30 m

Game

Musical Med Ball

CrossFit Kids December 14

Warm Up

Burpee Run

(Bear Crawl Rückwärts Seitwärts Fersenlauf Knie hoch)

3 rounds, one minute

Partner Sit ups with Med Ball

Jump over partner

Skill/ Repeat Thrusters

Rowing

Partner Challenge 6 min 3 rounds

1 min row

1 min plank

WOD 10 min

Center work 2 rounds 5x1min 15 sec rest

1 min per station

- Burpees
- Ring Rows
- Box Jumps (plates)
- Over the box
- Overhead Lunges (1,25kg/2,5kg)

CrossFit Kids Class November

Warm Up

3 rounds

• 3 rounds run
• 10 jumping jacks
• 5 push ups
• 10 mountain climbers
• 5 sit ups

Skill Thruster

repeat Squat & Frontsquat

EMOM 4

5 superslow squats (count to 5)

5 front squats (count to three)

PRESS/THRUSTER

Challenge monkey hang/plank

Tabata style 4 rounds

20 sec on the bar

20 sec plank

WOD amrap 8

5 thrusters

med ball carry

3 ring rows

med ball carry

5 burpees

med ball carry

3 rings

med ball carry

Game

Plank Fight

Kids Class November 2014

Warm Up

Animal Warm Up (10)

• inch worm

• bear crawl, zurück joggen
• crab walk
• monkey
• kangaroo
• crocodile

Skill Training in 2 teams (15)

1. Air Squat (fix: Knees out)

            Front Squat

            Front Rack Position (Laser Pointers);  Weight on   

            heels)

2. Box Jumps on car tire 3x2 team oder 1x4

           jump and land with both feet, open your hips

           Tabata Box Jumps (Partner if more than 4                

           students in the group (20 sec work per partner, 4

           rounds)

Partner WOD 1 works at the time amrap 5

5 squats

bear walk bis plate

5 plate jumps

crab walk zurück

(workout was a bit too easy and too short for the boys)

GAME

Animal Hunt (5-10)

2 animal hunters

if tagged,  lie on the ground till somebody touches you, 3 burpees, go back into the game

(nice idea but did not work well with the boys, they cheated on form and movement, too focused on winning)

Kids Class November 14

Warm Up

3 rounds

15 m bear walk

15 m lunges

10 jumping jacks

over and under plank

15 m car wheel

Skill

Air Squat

PA Tabata 4 rounds

20 sec work 10 sec rest

WOD

amrap 5

3 ring rows

5 front squats

7 burpees

9 walking lunges

Game

Musical Ball

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