0211 Speed Drills

By Sean 0
December 18 2019

CrossFit ABF – Kids Fitness

Metcon (No Measure)

PREPARE

Movement Prep:

5:00

Burpulls (burpee to pull-up, vertical jump to bar)

2:00

10-meter sprint, spin 360 degrees

Get Ready:

1:00 child’s pose

1:00 piriformis each side

PRACTICE

Movement Practice:

Focus:

Review Movement Skill – Strong Tree

Wall push-up and incline push-up practice as appropriate to each participant

PLAY

Work-Play:

2x

3:00

20 grasshoppers

10 wall or floor push-ups

1 kick ball to a target

1:00

Game:

Farmers and Lumberjacks – Scatter 9 or more tall cones around a large playing area of about 30’ x 30’, half upright and half knocked over. Divide the group into Farmers and Lumberjacks: Farmers are asked to keep the cones growing (standing) and Lumberjacks are asked to cut (knock) them down. All players must be moving at all times and cannot block or protect cones or touch other players. If at any point all cones are either up or down, the trainer calls freeze and the kids do 3 reps of a selected bodyweight exercise. Teams swap roles every few minutes.

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