CrossFit ABF – CrossFit Kids
Metcon (No Measure)
Movement Prep –
Warm-Up:
2x-3x
2:00 bubble stomp
EMOM freeze in a blocked squat for 10 seconds
Get Ready:
1:00 seated V stretch
1:00 each side Samson stretch
PRACTICE
Movement Practice –
Focus:
Jump initiation and landing and knee position. Review movement skill of landing position and knee stacked over ankle. Discuss and demo jump initiation or start position. Have kids do single broad jumps focusing on start and landing positions.
PLAY
Work-Play –
Repeating lacrosse or medicine ball races – Stage two lanes with 3 locations plus start cone 5-10 meters apart. Place lacrosse ball on each of the 3 location cones or place a 4#-6# medicine ball at the base of each cone. Players keep cycling through, removing all three balls, one at a time, with the next child replacing all three one at a time, alternating tasks. Balls must be placed at each cone including start cone (no rolling or throwing). Play repeats until coach calls time. Score is number of rotations. Winning team will pick a type of jump and a type of squat for opposing team to perform 10 reps each; winning team performs 5 of each.
Game:
Max Stack – First ask that players use only a split (hurdle style lead-trailing leg jump). After max height is achieved allow players to experiment with other types of jumps.
