CrossFit ABF – Kids Fitness
Metcon (No Measure)
WARM-UP:
Knock Stuff Over w/2 blocked squat buy-in – Depending on class size, line up 2-4 pairs of cones 15’ apart. Place each pair 3’-4’ apart to create safe lanes. Label start cone as #1 and exercise cone as #2 (cones can be identified during whiteboard description). Place 2 Dynamini medicine balls at each Cone #1. Stack the packages approximately 12’ beyond the second cones. This stack is referred to as “Stuff Mountain” and can be identified as such on the whiteboard. Divide kids into 2-4 groups as class size dictates (we recommend no more than 5 players per group) and line them up behind Cone #1. On “Go,” the first player in each line performs buy-in then carries medicine balls to Cone #2 one at a time. After both medicine balls are at Cone #2, the buy-in exercises are performed, the medicine ball is picked up and rolled at Stuff Mountain. If Stuff Mountain is partially or totally knocked over, play stops and all active players do a victory lap around the field of play to give trainers time to restack the mountain and return medicine balls to Cone #1. Play progresses through the line. Pick an animal crawl for victory lap.
FOCUS:
Alternate one blocked squat and one broad jump on coach’s count. Cue knees stay over feet.
GET READY:
2x
1:00 knee circles
1:00 downward dog
CONDITIONING:
1:00 plank hold or progression
1:00 bear crawl
1:00 broad jumps
1:00 beach ball throw
1:00 box squat
1:00 box prowler push
1:00 broad jumps
1:00 beach ball throw
GAME:
Max Stack – Using soft but sturdy items such as small crash mats or martial arts pads, create stacks for kids to split hurdle. Gradually add to the stack to allow each child to attempt his or her own max running hurdle.
