CrossFit ABF – Kids Fitness
Metcon (No Measure)
PREPARE
5:00-8:00
Play “Chalk line” w/a buy-in of 3 jumping jacks
GET READY
1:00 each side triceps against the wall; cue kids to keep Strong Tree with hips close to the wall
1:00 each side couch stretch at the wall; cue kids to keep Strong Tree
PRACTICE
MOVEMENT PRACTICE
Develop the front squat with a review of Movement Skill Waiting in the Outfield; practice a hinge and box squat.
Teach front rack position by having kids grab their earlobes and drop thumbs to shoulders.
Practice 3-5 front squats to box with no load
PLAY
WORK-PLAY
2x-3x
2:00 PVC front squats to a box
2:00 pull-ups or progressions
Side shuffle 50 meters
GAME
Battle Boards or MAS wrestling –
Space requirements –
5 meters x 10 meters
Supplies and Equipment –
2″ x 6″ x 6’-8’ board
20″ dowel
2 end caps notched to hold board upright
* Although you can buy Battle Board kits, a homemade version is easy to construct.
Play –
Players hold the dowel over the center 2 x 4 board; grip styles should be similar. Feet are flat and braced on the board. On go, kids try to pull their opponents to a standing position or over the center board or pry the dowel from their hands.
Trainer Notes –
We recommend a slow, controlled match initially for each pair of kids to give them an idea of how much force to apply and to allow them to consider a bracing strategy as well as balance. Be sure to pair similarly sized kids and monitor so that no one flies over the center board.
