Kulak CrossFit – Kids CrossFit

Warm-up

3 laps around building, then

3 x:

bear crawl

lunge with thoracic rotation

zombie walk

Specific Warm-up

deadlift progression

HSPU progression

WOD

Metcon (AMRAP – Rounds and Reps)

8 min:

2 wall walk or 5 Handstand push-ups

1 50 ft lunge

4 Deadlift (mod heavy if able)

Finisher

teams of 2: sandbag carry 4 laps around building, taking turns carrying

Kulak CrossFit – Kids CrossFit

Warm-up

3 laps around building, then

3 x:

bear crawl

lunge with thoracic rotation

zombie walk

Specific Warm-up

deadlift progression

HSPU progression

WOD

Metcon (AMRAP – Rounds and Reps)

8 min:

2 wall walk or 5 Handstand push-ups

1 50 ft lunge

4 Deadlift (mod heavy if able)

Finisher

teams of 2: sandbag carry 4 laps around building, taking turns carrying

Kulak CrossFit – Kids CrossFit

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Warm-up

Turf Warm-up (No Measure)

25 alternating lunges

25 alternating toy soldiers

50 yd high knees

50 yd butt kicks

5 frog jumps – sprint out

Focused practice:

Power clean progression review

Weightlifting

Power Clean (2 connected reps -6 Rounds of complex)

after warmup, use same weight for all 4 sets

WOD

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

8 Toes to Bar

8 Hang Clean

150 m run
**Only soft boxes under to climb up for T2B

GAME

Kulak CrossFit – Kids CrossFit

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Warm-up

Turf Warm-up (No Measure)

25 alternating lunges

25 alternating toy soldiers

50 yd high knees

50 yd butt kicks

5 frog jumps – sprint out

Focused practice:

Snatch Progression review

Weightlifting

Power Clean (2 connected reps -6 Rounds of complex)

after warmup, use same weight for all 4 sets

WOD

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

8 Toes to Bar

8 Hang Clean

150 m run
**Only soft boxes under to climb up for T2B

GAME

Kulak CrossFit – Kids CrossFit

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Warm-up

6min Bike

30sec Fast/ 90sec Easy

2x

10 Bar Kips

5 Hand Stand Kick Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

25 DU or 50 single Unders

12 alternating reverse front rack lunges 45/35/25

Cool Down

bar hang hold game

Kulak CrossFit – Kids CrossFit

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Warm-up

6min Bike

30sec Fast/ 90sec Easy

2x

10 Bar Kips

5 Hand Stand Kick Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP:

25 DU or 50 single Unders

12 alternating reverse front rack lunges 45/35/25

Cool Down

3min Easy bike

Kulak CrossFit – Kids CrossFit

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On Your Own

300 M run – 2 laps around building

Group warm up

Posterior chain warmup (No Measure)

2 Rounds:

50 ft x2 toy soldier

20 banded good mornings

10 each leg single leg RDL (no weight)

10 squat jumps

100 ft unweighted sled push

5 candlesticks to sitting pike stretch

Strength

Snatch Grip Deadlift (2-2-2-2-2-2)

WOD

Metcon (Time)

For Time, with a partner:

400 M Row

50 KB Deadlift

50 Lateral over bar burpees

*One partner works at a time

Kulak CrossFit – Kids CrossFit

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On Your Own

300 M run – 2 laps around building

Group warm up

Posterior chain warmup (No Measure)

2 Rounds:

50 ft x2 toy soldier

20 banded good mornings

10 each leg single leg RDL (no weight)

10 squat jumps

100 ft unweighted sled push

5 candlesticks to sitting pike stretch

Strength

Snatch Grip Deadlift (2-2-2-2-2-2)

WOD

Buckle (Time)

For Time:

1,000 Meter Row

30 Deadlifts (225/155)

50 Lateral Barbell Burpees
*To be done with a partner – one works at a time

Deadlift weight should be about 50-75% of body weight

Kulak CrossFit – Kids CrossFit

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Coach-led Group Warm-up

6 min

20 Bird Dogs

20 sec bar hang

10 Overhead Cossack Squats

1 turf shuttle

Strength and Skill:

Snatch (10 Minutes work up to a challenging weight)

Work for 10 min. If technique is consistent and good, allow to work to a challenging weight

WOD

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP:

30 jump ropes (15 DU)

10 Ring Rows

100ft Plate Gun Carry

20 V-ups

Finisher

Game

Kulak CrossFit – CrossFit Class

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Warm-up

7min

10 Hollow Body Shoulder Flextions 5lbs

5 yoga Pushups

10 Lunging Thoracic Rotations

10cal Bike

5 Back Squats Building in weight each round

Strength and Skill:

Back Squat (5×5 with 3sec lower)

1 Set every 3min as heavy as possible

Metcon

Metcon (3 Rounds for reps)

15min EMOM

For Max Reps

Assault Bike

Overhead Squat 75/55

Burpees

Rest x 2min