crossfit kids homework Archives

CrossFit Salus Kids November Homework

CROSSFIT SALUS KIDS HOMEWORK: NOVEMBER 2017

CrossFit Kids November 2017 Theme:

Community: Give back to your community. Volunteer.

CrossFit Kids November Skills:

- Pullup
- Pike Pushups
- Toes to Bar

November CrossFit Kids Challenge:

Flexibility: Get bendy for 3 minutes every day

HOMEWORK 1

Warm up 2 rounds:

Jump Rope 2 minutes
15 pike sit ups
5 perfect pushups

–
WOD AMRAP: in 10 minutes

3 kick up to handstand
10 squats
5 pushups with feet on couch
20 jump rope attempts

HOMEWORK 2

Run 1 mile for time
—-

HOMEWORK 3

Warm up 2x

Jump rope to one song
1 Minute Plank rotations (elbows, hands, side/side)

–
WOD: AMRAP in # minutes
(# reps=your age):

# burpees
# Seal jacks
# sit ups
# Plank jacks
# perfect push ups

—-

HOMEWORK 4

Create your own WOD using the following:
AMRAP in _____
____ wall sit
____ wall climb
____ toes to wall

Note for Parents

In effort to improve your child’s progress and development within the CrossFit Salus Kids program, we will be encouraging even more consistency with attendance. Therefore, please be aware that all future 5-packs will have an expiration of 6-weeks rather than 2 months.

CrossFit Salus Kids October Homework

CROSSFIT SALUS KIDS HOMEWORK: OCTOBER

October Theme:

Teamwork! Work as a team, help each other succeed, cheer everyone on, cooperate.

October Skills:

- Perfect Plank (Challenge of the Month!)
- Get inverted – handstands
- Knees Above 90 > Knees to Elbows > Toes to Bar

21-Day Perfect Plank Challenge:

Perfect Plank: How long can you hold the “perfect” plank without a saggy belly or a tee-pee tent.
Day 1: test your perfect plank time
Day 2: :30 plank
Day 3: 2x:30 planks
Day 4: 2x:40 planks
Day 5: :30 plank, :20 R&L plank
Day 6: :30 plank + 10 Mt. Climbers
Day 7: :40 plank + 5 slow motion pushups
Day 8: :30 plank + 2 plank circles
Day 9: :30 plank + 20 Mt. Climbers
Day 10: REST
Day 11: 3x:30 plank + 2 wall climbs
Day 12: :30 plank + :40 plank + 3 wall climbs
Day 13: 2x:40 plank + 2×20 Mt Climbers
Day 14: 1 minute plank + 5 slow motion pushups
Day 15: 4x:40 plank + 2 plank circles
Day 16: 2x 1 minute plank + 20 plank jacks
Day 17: 1:30 plank + 20 Mt. Climbers + 4 wall climbs
Day 18: 2×1:30 plank + 5 slow motion pushups
Day 19: 2 minute plank + 20 Mt. Climbers + 4 wall climbs
Day 20: REST
Day 21: Retest your max perfect plank time
—-

HOMEWORK 1

Warm up:
Run around the house!
Practice jump rope 3 minutes
Stretch 3 minutes

–
WOD AMRAP: 7 minutes
Run one lap around house
8 sit ups
4 pushups with feet on couch
2 wall climbs
—-

HOMEWORK 2

Run 0.75 mile for time
—-

HOMEWORK 3

Warm up:
3 rounds of
10 jumping jacks
10 sit ups with straight legs

–
WOD: AMRAP in # minutes
(# reps=your age):
# sit ups butterfly
# kick up to handstands
# pushups
# burpees
# jump rope
# tuck jumps
—-

HOMEWORK 4

Create your own WOD using the following:
AMRAP in _____
____ rebounding stair jumps
____ perfect pushups
____ jump rope

CrossFit Salus Kids Plank Challenge

CrossFit Salus Kids 10.07.17

October Theme:

Teamwork! Help each other, cheer each other on, cooperate, be loyal to the group.

October Skills:

Perfect Plank (Challenge of the Month!)
Get inverted – handstands
Knees Above 90 > Knees to Elbows > Toes to Bar

WOD:

AMRAP in ____
*1 Toes to Wall
*1 Kick up to handstand
Run 100 feet
Add 1 repetition to each movement after each completed 100 foot run (down & back)

GAME: Dodgeball

Divide playing area in half with cones. Divide class into two equally numbered and sized teams. Using 3-4 soft dodgeball balls, when a player hits another player (waist or below) without the ball being caught, that person is out and has to perform 3 burpees to get back in the game. If the opponent catches the ball, the thrower must do the exercise. Keep players in constant motion.

CrossFit Salus Kids Homework

Warm up:

Run around the house!

Practice jump rope 3 minutes

Stretch 3 minutes

—

WOD

AMRAP: 7 minutes
Run one lap around house
8 sit ups
4 pushups with feet on couch
2 wall climbs

–

October CrossFit Kids Challenge
Perfect Plank: How long can you hold the “perfect” plank without a saggy belly or a tee-pee tent.

21-Day Perfect Plank Challenge:
Day 1: test your perfect plank time
Day 2: :30 plank
Day 3: 2x:30 planks
Day 4: 2x:40 planks
Day 5: :30 plank, :20 R&L plank
Day 6: :30 plank + 10 Mt. Climbers
Day 7: :40 plank + 5 slow motion pushups
Day 8: :30 plank + 2 plank circles
Day 9: :30 plank + 20 Mt. Climbers
Day 10: REST
Day 11: 3x:30 plank + 2 wall climbs
Day 12: :30 plank + :40 plank + 3 wall climbs
Day 13: 2x:40 plank + 2×20 Mt Climbers
Day 14: 1 minute plank + 5 slow motion pushups
Day 15: 4x:40 plank + 2 plank circles
Day 16: 2x 1 minute plank + 20 plank jacks
Day 17: 1:30 plank + 20 Mt. Climbers + 4 wall climbs
Day 18: 2×1:30 plank + 5 slow motion pushups
Day 19: 2 minute plank + 20 Mt. Climbers + 4 wall climbs
Day 20: REST
Day 21: Retest your max perfect plank time

CrossFit Salus Kids 09.27.17

Skills:

Picking things up (aka: the deadlift)
Perfect Pushup
Rowing

WOD:

AMRAP in ____

Time & Reps determined by Dice Roll

# Deadlifts at back wall
Run 50 feet
Row # Calories
Run back to wall
# Perfect Pushups

GAME: Knock Stuff Over

Establish two teams and place several tall rollers in a triangle 25 feet away for each team. Each team has to perform 3 squats, 2 burpees and 1 spin at the same time to earn the chance to roll a medicine ball and “knock stuff over.” When a player from any team knocks stuff over, they get a point! Trainers re-stack rollers between rounds.

CrossFit Salus Kids Homework

Warm up:

Run around the house!

Stretch 3 minutes

—

WOD

AMRAP in 2

3 perfect pushups
6 squats
9 single-unders
rest 2 minutes
*repeat

–

September Challenge
Perfect Pushup: How many “perfect” pushups can you do without stopping?

CrossFit Salus Kids 09.16.17

Skill:

Picking things up (aka: the deadlift)

Monkey Hang (aka: top of pullup)

WOD:

0:45 work/0:15 rest Stations
3-second monkey hangs
10# d-ball slams
shoot throughs
lateral plate hops

GAME: Build-A-Fort

The themes of the game are TEAMWORK and PAYING ATTENTION TO DETAILS.

Divide the group into two teams. Using a variety of objects (boxes, mats, rollers, paralettes), two teams of players create a “fort” as a team in three minutes.
Once complete, the opposite team is instructed to memorize the opposing team’s structure before it is taken apart. The opposing team as 2 minutes to work as a team and reconstruct the opposite team’s fort.

CrossFit Salus Kids Homework

Warm up:

EMOM X 8

EVEN MINUTES JUMP ROPE
ODD MINUTES SIT UPS

—

WOD

Run 0.5 miles for time.

–

September Challenge
Perfect Pushup: How many “perfect” pushups can you do without stopping?

CrossFit Salus Kids 09.09.17

Skill:

Picking things up (aka: the deadlift)

WOD:

2-3 rounds of :50 second stations (transition :10 seconds)
Hang power clean with DBs
Jump Rope
Row
Tire flips

GAME: Waiter Tag

Each child chooses one Abmat that they carry overhead like a waiter. Kids all attempt to knock each other’s Abmat to the ground. If a child’s Abmat gets knocked to the ground, child performs 1-3 Burpees and returns to the game.

CrossFit Salus Kids Homework

Warm up:

25 jump rope
20 jumping jacks
15 squats
10 stair jumps (jump on bottom step of stair or curb)
5 “Perfect Pushups”

* repeat

—

AMRAP in 8min

2 Wall Walk
5 Burpees
10 Butterfly Sit-ups

–

September Challenge
Perfect Pushup: How many “perfect” pushups can you do without stopping?

CrossFit Salus Kids 09.06.17

CrossFit Salus Kids Homework 09.06.17

Warm up:

15 Jumping Jacks
5 Pushups
15 Sit Ups
5 Wall Climbs
* repeat

—

AMRAP in 7 min
17 Jump Rope
1 Sprint (pick a spot in the yard like a tree, mail box that is about 5-15 seconds away)
17 Squats
1 Sprint

–

September Challenge
Perfect Pushup: How many “perfect” pushups can you do without stopping?

CrossFit Salus Kids 08.21.17

CrossFit Salus Kids Homework

Warm up: 4 x 1 min Jump Rope practice

WOD for time:
15-9-6
Push ups
Squats

AND

Get out and try something new!!?

August Challenge
Jump Rope in :45: How many successful jump rope skips can you do in :45 seconds?

Post a video on instagram and tag us at @crossfitsalus #crossfitsaluskids for a chance to win something amazingly-crosfitty cool. Be sure to state the number of successful jumps in your caption.