CrossFit ABF – CrossFit Kids
Metcon (No Measure)
PREPARE
MOVEMENT PREP
With a partner
Sprint 50 meters
Side shuffle back facing each other, mirroring pace and movement
GET READY
3 super slow blocked squats
3 super slow air squats
1:00 bottom of the squat
PRACTICE
MOVEMENT PRACTICE
FOCUS
“Muscles On/Muscles Off” Movement Skill practice – Review Movement Skill Hinge/Bend “Waiting in the outfield” positions #1-#3
PLAY
WORK-PLAY
AMGMAP in 10:00
Max hollow hold from pull-up bar or on floor (use hollow progressions as needed)
5 super slow, “Muscles On,” dodgeball or kettlebell hinges (deadlifts), 4kg-12kg
*Load and raise (reduce ROM) according to individual needs
1 bear crawl through a maze made with PVC or cones
GAME
Rideshare (Uber-Lyft) – The goal is for players to partner up to race to complete 15 “rides.” Teams of two alternate work as they choose. Teams line up shoulder to shoulder across on one line. Upon go, designated partner throws 4#-6# medicine ball (in any way) to get it to or past the line 10 meters away. Accuracy will save work! As soon as the ball lands, teams race to complete the first ride to the spot their ball landed. Each direction is considered one ride. Return trip is from that spot to where ball lands after next throw back to the other line. If a trip requires two throws, players must ride both legs of the trip. (No walking to the ball.)
Options:
Lyft version – Use buddy carry (on back)
Uber version – Use wheelbarrow walks
Mark off two parallel lines with cones or chalk 5 meters apart as “lanes”
