CrossFit ABF – CrossFit Kids
Metcon (No Measure)
PREPARE
Movement Prep
5:00
Draw two chalk lines (like railroad tracks) 10 meters long, 6″-10″ apart. Have kids line up behind the lines and demonstrate how to use both lines while doing a walking lunge. One at a time, each child should then be directed to run, bear crawl or skip to the end and lunge back using both lines.
Get Ready:
Sampson stretches 1:00 each side – have kids drop hips down and forward while staying braced, and keeping knees over ankles, adjust foot position as needed in set up
PRACTICE
Movement Practice
Focus:
Practice the “Knee over Ankle” Movement Skill – Have kids line up shoulder to shoulder and practice taking only a single step with the right leg until the knee is directly over the ankle and drop the hips (remind them to step with foot position like on railroad tracks). This may be challenging to balance for some children and will challenge Strong Tree bracing strategy for all. Use a wall to place a hand against for those children whose balance is challenged. For more advanced movers, have them place both hands on the hips while bracing in this position. Ask kids to hold one leg forward and lunge with hips down for 15-20 seconds, then switch to opposite leg. Don’t worry about trailing leg at this juncture.
PLAY
Work-Play
AMGMAP in 8:00-10:00
Run 25 meters
Bear crawl 25 meters (back)
25 flutter kicks
One split jump over a barrier
Game:
Get Around the Course – Create an obstacle course for the purpose of allowing kids to find movement solutions to the challenge of getting through the course without touching the ground. Create opportunities for jumping, leaping from object to object, swinging, crawling over objects, balancing and climbing. The course can be formatted as a straight line or as a shape. There are no right or wrong solutions. Encourage kids to be creative.
