CrossFit ABF – Kids Fitness
Metcon (No Measure)
PREPARE
Movement Prep:
Play dodgeball. Players do two blocked squats when hit.
*If squat technique is not excellent, coach assigns 1:00 blocked squat hold no deeper than parallel.
Get Ready:
2:00 down dog
PRACTICE
Movement Practice:
Focus:
Practice knee dip outward next to a partner, then in a circle. Discuss how much easier this is when we hinge and how this movement skill applies to knee travel in blocked squats, air squats, jumping, and push presses.
Play
Work-Play:
2x-3x
2:00
Bear crawl over a box wall in the center of a 10-meter area. Players must fully return to either end.
2:00
Thumb or arm wrestling from tummies or plank hold, individualized to child’s ability
Game:
Jump to chalk line races – Measure out two identical 1-meter wide x 10-meters long lanes with 5 or 6 markings for landing jumps. These can be an X in chalk for a blocked jump landing or a straight line for a broad jump. Distances between lines should be varied. Allow kids to experiment and choose what type of jump they will use for each race. Remind players that landing position counts!
