plank challenge

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 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