CrossFit ABF – Kids Fitness
Metcon (No Measure)
PREPARE
Movement Prep –
3:00-5:00
1 floppy
10-meter side shuffle
1 push-up
Side shuffle back
Get Ready:
1:00 threaded shoulder on the floor
1:00 wrist stretches
PRACTICE
Movement Practice –
Focus:
“Strong tree on the ground” – for bracing and core strength during push-ups. Practice top and bottom position, hand placement close to torso, fingers pointing straight ahead. Allow kids to move from bottom to top by worming if needed, but ask for strong plank at top position. The coach can make this fun by calling out top, bottom, and hold using music in conjunction with the beat or phrase.
PLAY
Work-Play:
2x-3x
2:00
10-meter bear crawl
5 one-legged hops
5 burpees
1:00
Using a dodgeball, have children throw to and catch by themselves.
Game:
Plank Ball – Have kids form a circle about 2 meters in diameter in plank positions with their heads facing the center. Using a physio ball, kids pass the ball while holding the plank. Coach uses music to begin and stop play. Coach will give direction on head pass, right hand or left hand, etc. Player who last touched the ball when music stops does 5 push-ups. Play resumes.
