Kids

Warm up:

Med Ball Relays

Skill Focus:

"Press the Sky!"

(Shoulder Press)

WOD:

AMRAP in 7 Minutes

7 Shoulder Presses

7 Box Jumps

7 Kettlebell Swings 

Game:

Pizza Pie

Teens

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CrossFit teens on handstand push ups! @crossfitkids @crossfitkop #hspu #handstand #handstandpushup #crossfitteens @baez_johnathan_ @coachstephvincent @danielle_g24

A post shared by CFKids at CrossFit KOP (@cfkids_crossfitkop) on Aug 30, 2018 at 5:17pm PDT

Warm Up:

Dynamic Drills

Skill Focus: 

Handstand Push Up

WOD:

7 Rounds for Time:

7 Handstand Push- Ups

7 Box Jumps (High)

7 Kettlebell Swings (Heavy)

Kids

Warm up:

Agitlity Ladder---> Skin the Cat---->Box Jumps

Skill Focus:

Barbell Deadlift

WOD:

*8 to 1

Deadlift

Sit up 

* Start each round with a 100m Sprint

Game:

Kids Choice

Teens

Warm up: 

Dynamic Drills

Skill Focus:

Sumo Deadlift

WOD:

Test Day: 3 Rep Max Sumo Deadlift

then

*10 to 1

Sumo Deadlift (50-60% of max)

Sit up

* Start each rounds with a 100 meter sprint

15 minute time cap

Teens

Warm Up: 

Row & Dynamic

Skill Focus:

Pull up

WOD:

Test Day: "Lynne"

5 Rounds for Reps

Body weight Bench Press

Pull Ups

Kids

Warm Up:

Build your own obstacle course

Skill focus:

Team Work

WOD:

With a team move the stack of plates across the gym

Run with plate to other side

10 squats standing on the plate

Run with plate down and back

10 jumps on plate

Add plate to teams stack

Game:

Coaches Choice

Teens

Warm up: 

Dynamic

Skill Focus:

Intensity

WOD: 

5 Rounds for time

200 Meter Sandbag Sprint

10 Tire Jumps

10 Sandbag Squats

Rest 1 Minute

Teens

Warm Up:

Rock, Paper, Scissors 

Skill Focus:

Deadlift

WOD:

8 Rep Max Deadlift

then

AMRAP in 8 Minutes

8 Deadlifts

8 Toes to Bar

Kids

Warm up: 

Med Ball Tabatas

Skill Focus:

Tall Chest (squat)

WOD:

AMRAP in 10 Minutes

10 Ball Tosses

10 Squats to the Ball

10 Ball Ground to Overhead

10 Burpee to the ball

Game: 

Kids Choice

Teens

Warm up:

Rowing/Dynamic Drills

Buy in: 

4x5 Strict Pull up

Skill focus: 

Rowing

WOD:

AMRAP in 15 Minutes

250 Meter Row

15 Pull ups

10 Box Jump Over

Teens

CrossFit Teen crushing 3 rep max overhead squat test day! #testday #ohs #cfteens #measurable #observable #repeatable @ms.steele23 @tadeshokan6 @crossfitkids @crossfitkop @coachstephvincent

A post shared by CFKids at CrossFit KOP (@cfkids_crossfitkop) on Aug 9, 2018 at 4:26pm PDT

Warm up:

Dynamic Drills

Skill Focus:

Overhead Squat

WOD:

Test day!

3 Rep Max Overhead Squat 

Cash Out:

AMRAP in 7 Minutes

5 Overhead Squats (heavy)

5 Burpee over the bar

Kids

Warm Up:

Relay Races

Skill Focus:

"Head through, Head Back"

(kipping pull ups)

WOD:

Partners Complete 3 Rounds for Time

3 Alley Loops Together

24 Kettlebell Swings

12 Pull ups

Game:

Tunnel Tag

Teens

Warm Up:

Tic Tac Toe

Skill Focus: 

Pull Ups

WOD:

Test Day!

"Helen"

3 Rounds for time of:

400m Run

21 Kettlebell Swings (light)

12 Pull Ups

Cash out:

Partner/Team Max Tire Flips in 3 Minutes

Kids

Warm Up:

Tabatas!

Skill Focus: 

Rope Climbs

WOD:

AMRAP in ?

5 Ring Rows

10 Push Ups

10 Sit Ups

1 Rope Climb or 1 hook in attempt/1 10s hold

Game:

Hungry Hippos