0204 Hollow Hold

By Sean 0
December 29 2019

CrossFit ABF – Kids Fitness

Metcon (No Measure)

PREPARE

Movement Prep

3:00-5:00

50-meter sprint

Kick dodgeball to self 2x (put dodgeballs in a bucket for children to retrieve and replace)

Get Ready:

4:00

PVC twists

PRACTICE

Movement Practice

Focus:

Muscles on and muscles off practice.

Practice Movement Skill

Hinge/bend “waiting in the outfield” stance, positions 1-3 drill

PLAY

Work-Play

8:00-10:00

20-second hollow hold on pull-up bar or floor

*5 super slow, muscles-on kettlebell hinges (deadlifts), dodgeball to 4kg-12 kg

1 bear crawl through a maze made with cones or PVC

*Load scaled and raised as needed for each child

Game:

Pillow Smash – Teams race to knock over tall cones or standing foam rollers with soft pillows

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