1122 Strong Tree

By Sean 0
February 11 2020

CrossFit ABF – Kids Fitness

Metcon (No Measure)

WARM-UP:

3x

Dot drill

10-meter side shuffle

10-meter high-knee skip

30-second hollow hold progression #1 or #2 => flip to 30-second Superman hold

FOCUS:

Review “strong tree” for bracing

-Coach’s note- Prioritize bracing position over bar path

Press – Start with thumbs on outside of shoulders:

To sky = direction, bar path

Hold up the sky = overhead position

Finish – Return to start

GET READY:

1:00 wounded eagle

1:00 standing wrist stretches

MOVEMENT PRACTICE:

AMGMAP in 8:00

5 presses, markers-8# dumbbells

10 box hurdles

10 box jumps or step-ups

1 dodgeball throw to high target, 3 meters or more

GAME:

Max Stax – 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.

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