CrossFit ABF – CrossFit Kids
Metcon (No Measure)
PREPARE
MOVEMENT PREP
5:00
Create a circle with flat cones with an 8-10-meter diameter. Place a hula hoop with a dodgeball in the center. Have kids move around the circle according to the exercise called out by coach, such as walking lunge, high-knee skip, bear crawl, side shuffle, crab walk, etc. Coach will call out one child at a time to play with the ball in the center hoop. (The only rule is that the ball must be moving and stay within the hoop. *For larger classes, use two or three hoops and players in the center simultaneously.)
GET READY
2:00 Samson stretch each side
PRACTICE
MOVEMENT PRACTICE
FOCUS
Review Waiting in the Outfield (hinge positions 1-3)
Review kettlebell deadlift using the hinge, with calves pressed to bench or box
PLAY
WORK-PLAY
AMGMAP in 10:00-12:00
Hillbilly box or tire prowler push 10 meters
3 box squats
3 kettlebell deadlifts at box, 4kg-12kg
3 push-ups on the box
3 box step-up and over **watch placement of kettlebell for safe step-over**
GAME
Powerball BUT with medicine ball chest carry and drop to central bucket – No throws
Two teams compete to score the most points by getting the ball to the target. Using a central target of a large bucket or overturned box, players on opposite sides marked by a cone 5 meters away from central target attempt to place 4#-6# medicine ball in the central target, one player at a time from each team. Two coaches are needed to “guard” the target.
