CrossFit ABF – Kids Fitness
Metcon (No Measure)
PREPARE
In a single-file line, have kids pass a 4#-6# medicine ball through side rotation from front to back and then back to front. As they are doing this they are also following the leader. The leader must keep moving (jogging, hurdling, side shuffling, skipping, etc.). After the medicine ball returns to the front, the leader changes to next in line.
GET READY
1:00 piriformis stretch each side
1:00 Samson stretch each side
PRACTICE
MOVEMENT PRACTICE
Movement Skill review and discussion of Safe Shoulder and Strong Tree, and where these are applied in the wall walk-up. Demonstrate a wall walk-up from the ground. Start in a plank position and move one foot at a time up the wall while maintaining plank. Kids just starting out will likely either just plank with feet against the wall or just get a few steps and hold there, while more advanced kids will be able to walk to a handstand hold at the wall, big steps are fine as long as bracing is in place.
PLAY
WORK-PLAY
AMGMAP in 10:00
5 back squats with PVC (or 5#-10# sandbag)
10 box hurdles
2 wall walk-ups
GAME
Safe While Moving using blocked squats – This game will reinforce the basic concept that movement is safer than lack of movement. In the original version we used jump boxes; however, many other movements or exercises can be used, such as blocked squats, DSDS, hurdle hops, push-ups, frog stands, etc. Within an area of at least 10 meters x 10 meters, play a traditional game of tag with trainer/teacher selecting the first player to be “It.” All other players run from “It” to avoid being tagged and will attempt to complete up to 3 reps of the designated movement at any cone. Players must leave the cone after 1-3 reps. Players may not be tagged while completing the ROM for the exercise. Place the cones at least 4 feet apart from each other. Discuss with the players that movement pace must be normal and stalling or stopping does not make them immune from tagging.
