Mountaineer CrossFit – Kids
Warm-up (No Measure)
Relay: 1 Forward Roll, Frog Hops, Backpedal, Hurdles, 5 Push Ups
Pistols (Practice with a box)
Metcon (Time)
AMRAP in a given time of:
4 Pistols
6 Deadlifts
8 HR Push Ups
Relay: 1 Forward Roll, Frog Hops, Backpedal, Hurdles, 5 Push Ups
AMRAP in a given time of:
4 Pistols
6 Deadlifts
8 HR Push Ups
Complete for time:
Run 800m
8 Muscle-ups
21 Thrusters 95lbs/65lbs
7 Muscle-ups
15 Thrusters 95lbs/65lbs
6 Muscle-ups
9 Thrusters 95lbs/65lbs
Run 800m
5 Bear Crawl (up and back)
30 KB SDHP
Run 400m x 4
Rest 1 Minute btw runs
Rest 10 minutes
Complete 21-15-9 for time of:
Power Clean 115lbs/75lbs
Bar Facing Burpees
Locomotion Tag. Regular tag rules, but with a twist. Instead of regular running, the kids have to lunge, hop, bear crawl, crab walk, backpedal, etc.
Assume a lunge position with the back foot either on the ground or elevated on an object
AMRAP in a given time of:
10 Split Squats (5 each leg)
30 Jump Ropes
5 Plank 1-2-3-4’s
Game: Best Split Squatter picks
30 Wall Ball
15 Hang Squat Clean
Clean
Bench Press
Overhead Squat
200m run
20 lunges
25 push ups
3 x 2 @ 75%, then 3 x 1 at 80%
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
5 minutes at a jogging pace of: Inchworm Cone to Cone -> Lunge Forward with Reach Overhead -> 10 Jumping Jacks -> 1 Forward Roll -> 3 Five Second Monkey Hangs
Complete 21-15-9 for time of:
Push Jerks
Pull Ups
Complete AMRAP in 8 minutes
Row + Bowling Mini Competition
The objective is to row exactly 100m. It doesnt matter how fast you row, or how slow you row, but you want to get as close to 100m as you can. If you get 100m, that is considered a “Strike.” Similar to bowling, you row 10 frames. On the last frame, if you score a strike, you get another frame. Your score for each round is the deviation from 100m. Your total for the game is your score across all 10 rounds. (So if I row 102m or 98m, my score from that round would be 2 etc.)
If in the last frame you row a strike, you continue rowing to overwrite your frame 1 score (if it wasn’t a strike) and can keep rowing until you miss a perfect row.
2 Rounnds
50 Mountain Climbers
50 Double Unders
21-15-9 for time of:
HSPU
Pistols
Box Jump Overs 24″/20″
Row 500m
25 Burpees
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
15 PVC pass through
15 PVC OHS squats
25 situps
10 burpees
Box dips 5 x 10
3 x 1 OHS @ 75% 1 RM, then 2×1@80%
Do not add weight if your form is not good, do skill work only with PVC or 15# bar.
3 rounds:
10 OHS 65/45#
15 bar facing burpees
25 situps