Kids Fitness


Kids’ Fitness:

Keeping our kids fit can be a struggle these days. There are long days sitting in school, homework at home, and time to relax in front of a screen. And it’s not as easy to send your kids out to play these days. We worry about their safety, our backyards might be smaller, or non existent. Schools get less and less recess time. But, more and more, we are learning that movement is integral to good brain development in children. Many of our kids these days are involved in organized sports, which is great! But for those who dislike sports, or who are not ready for the commitment of travel teams…….. what to do? CrossFit.

CrossFit for kids, especially young children, is not like CrossFit for adults. Children have different needs at different ages. One of the things that makes CF so fabulous for adults is that it is based on scaleable functional movements. Functional, meaning we can take it outside the gym, and it makes our lives easier. We use our bodies in the gym like we use them outside the gym! All of these basic movements are scaleable for kids too!

My young elementary classes center around games and animal movements, and the basic air squat. Kids get to be silly and practice building coordination and stamina as well as basic healthy movement patterns.

Middle schoolers can use light weights once basic functional movements are mastered. Their WODs begin to look a little bit more like the adult WODs, but we still include games and fun!

Teens classes are very similar to adult classes, but always keep the needs of teens in mind. Yes, we use weights, but carefully. Movement patterns are established first. Then weights can be added as long as the movement patterns are strong. If form begins to break down at all, we take the weight away. Most of the WODs include body weight movements, which can be mixed and matched to provide quite the workout! After all, CF is designed to improve your endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy! A lot of great stuff happened in a CrossFit gym!

What I love about CF for any age is the confidence that comes along with it! Every athlete, big or small, has moments when they think, “I never thought I could do that! Wow!” The teens are usually a little lower key about it though. 🙂

Take a look at these nine reasons that kids should do CrossFIt.

If you have any questions about kids and CrossFIt, or want your child to try a free class, email me.  amy@ashburncrossfit.com

 

02/27/2017 Monday


Ashburn CrossFit – CrossFit

Warm-up

(5min) Cone Speed Drill to Warmup

* For the movements, use Jumping Jacks, Air Squats and Jumping Lunges (add more of switch them up as you like).

(10min) Mobility and Hip Prep — Do as a Group

8 Pole Squats — Holding onto the Pole, work on positioning and mobility in the bottom.

1min each side Hip Flexor Stretch

8 Wall Squats — Do these slow and controlled.

8 Dynamic Pigeon Stretches – Move in and out of each side continuously.

8 Air Squats — Do these Slow and controlled.

8 Alternate between: Start with a Down Dog, then flip over into a modified Bridge (like a crab position but lift the hips high and drop the head back).

Workout Prep & Workout should take roughly 35 mins

(12min) Prep for Back Squat

10 reps with the empty Barbell. Have them do this at the rack and cue/coach everyone as they go through it.

7 more reps with the Empty Barbell.

5 Reps with a little load (some people should stay with the empty Barbell).

5 Reps with a little more load and the load they want to start their first set with.

Metcon

Metcon (11 Rounds for weight)

EMOM 10:

5 Back Squat

Add 10-15lbs

Rest 3min

EMOM 10

5 Back Squat @ 60% of your highest load of 5 reps
3 Reps for fitness

Rxd: The goal is to the start the first 10min EMOM at a relatively light load. That will be different between athletes. Have them calculate out the 10min to see where they will be heading if they added between 10-20lbs each minute. If they end up somewhere they know they can’t lift for 5, then either add in smaller increments or start lighter. The last 3-4min should be pretty challenging, but they should still be able to add a little weight each time.

Use the rest time to recover and figure out their load they will use for the second 10min EMOM. Take their last set of 5 they just did and use somewhere between 60-70% of it roughly. The load should be light for one set of 7 fresh. After 10 sets of 7, it will feel heavy. Modify the reps to 5 per round if needed, or use a lighter load for all 10min.

Each set of 5 and 7 shouldn’t take longer than 30sec, which means for every minute they should be resting at least 30sec. For the first 10min EMOM, this time will be taken up with changing out the weights.

Fitness: We have reduced the reps to 3 per minute. This is still going to add up to be a lot of Squatting, but a more manageable amount for these Athletes. Have them increase each minute if they are able to, but do so in smaller increments. If they get to a point where it is getting a little heavy, and they start to move out of a good position, have them stay at that weight for the remainder of the 10min. Use the 50% as a guideline and go by how they are feeling and looking for the second EMOM.

Cool Down

Frog Stretch

Quad Pose Stretch

Hip Flexor Stretch (same as Warmup)

1-2min of Each

02/26/2017 Sunday


Ashburn CrossFit – CrossFit

Warm-up

(10min) Get Sweaty!

Opposite Tabata (10sec on/20sec off)

Alternate;

Plate Fast Feet

(use 15lb plate)

Kick Backs

4 Rounds

Rest 1min, then into:

Double Unders or Single Unders

Air Squats

4 Rounds

(10min) Midline Prep

6

Dragon Flags

— Similar to Lying Toes to Bar but slow and controlled.

6

Leg Round the Worlds

— 3 each direction

Rest as needed

3 Rounds

Workout Prep & Workout should take roughly 30 mins

(10min) Prep for Workout — As a Group:

5 Front Squats with the MB

5 Big Monkey Swings on the Pullup Bar — Don’t worry about being tight, just swing!

5 Unbroken Wall Ball

5 Tight Controlled Kipping Swings on Pullup Bar

10 Unbroken Wall Ball

10 Toes to Bar or attempts — they can be broken up however people need.

Metcon

Metcon (AMRAP – Rounds and Reps)

Min 0-4 complete

10 Wall Ball

10 Situps

3 Rounds

* If they succeed, move on to:

Min 4-8 complete 3 more Rounds

* If they succeed, move on to:

Min 8-12 complete 3 more Rounds

and so on until they can no longer complete 3 rounds in 4min
Rxd: Those performing it Rxd (Open participants should) and who are competent at both movements, will most likely get into the 8-12 minute bracket and maybe not quite finish it. Top Athletes and those who scale will probably make it one bracket further (12-16min). Allow up to 20min just in case you have anyone who gets there!

The goal should be to perform everything unbroken for as long as possible. For most people, this will probably be possible for the first time bracket, and then after that, the Toes to Bar will get hard to hold onto. Remember, the faster they get the 3 rounds done, the more they get to rest. ? Of course, this is one way to look at it. The other way is that by keeping an eye on the clock and only going as fast as they need to, they can manage their intensity, and their fatigue, each round. At some point, they won’t be able to rely on this method though because they will switch into survival mode and just go!

You want your athletes to succeed and be exercising for at least 12min, so first reduce the Toes to Bar reps down a little to something you think will be manageable for them, like 8-10 per round. Then, scale the movement to either THIS version of Toes to Bar, or Hanging Knee Raises. If the Banded version doesn’t work logistically in your gym, use a different modification.

If for some reason your athlete under scales themselves and doesn’t make it through the first time bracket, or finishes right on the end of it, scale the reps/movements for them for the next time bracket so they can get some more work done.

Scale the load/height of the Wall Ball as needed.

Fitness: Scale the reps as needed for them. We have prescribed Situps rather than Lying Toes to Bar because they are a little faster to get through and we want the intensity to stay high so they can get through as much work as possible.

Scale the Wall Ball height and ball weight as needed as well.

Cool Down

Alternate with Down Dog and Cobra Stretch for 6 or so reps. Hold each position for a few seconds before switching.

Then, perform

Supine Pigeon stretch

for 30sec – 1min, each leg.

02/24/2017 Friday Open Workout 17.1


Ashburn CrossFit – CrossFit

Metcon

Warm-up

(3min) Get Warm! – dynamic drills down the length of the gym

Lunges + Samson Stretch

Skip (Slow High Knees)

Sumo Stance Inchworm + Pushup

Crab Walk

Fast High Knees

Butt Kickers

(5-10min) Bullet Proof Warmup (second part)

With a light – moderate DB

8 1 ARM DB High Pulls

8 Squat Jumps

20m 1 ARM DB OH Carry (each arm)

2 Rounds

Workout Prep & Workout

(10min) Prep for Workout

With a light Dumbbell, review the DB Snatch and the different ways to perform the DB Snatch – Muscle/Power Snatch/different ways to face the DB, sideways/forwards.

Review the Burpee Box Jump briefly, making sure people know to have their body as close to the Box as possible so they don’t have to do an extra step if possible.

Then perform;

8 DB Snatches

4 Burpee Box Jumps

2 Rounds

* Use their working weight for both rounds

* Do the second round FAST to get their heart rate up

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Masters 55+ (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 24-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

CrossFit Games Open 17.1 Masters 55+ Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 20-lb. dumbbell / 20-in. box (step-ups OK)

F: 10-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

02/22/2017 Wednesday


Ashburn CrossFit – CrossFit

Warm-up

(7min) Get Sweaty

Run 200m. With the time remaining from 2min, perform AMRAP DB Oly Complex reps (alternating sides)

3 Rounds

(8min) Hip Prep — Explosiveness

Seated Box Jumps

Have everyone go one after the other, and make sure people are performing them without resting too much. Have everyone perform 1 rep every minute.

* Increase the height as they go.

* When people can’t go any higher, they still keep Jumping at their last height.

Do 5-6 reps each (after 1 or 2 Warmup reps).

Workout Prep & Workout should take roughly 40 mins

(10min) Prep for Step Ups

With an empty Barbell, have your athletes perform 5 x reps on each leg. You can start by not alternating so that they can find their balance. (It is easier to do just one leg at a time). Make sure they keep their torso as upright as possible.

Then perform:

10 Reps (5 each side)

1 Round

8 Reps (4 each side)

2 Rounds

* Perform these with alternating legs.

* Increase the load a little each round (some people may not need to).

* The last set should be at or around their starting weight for the first set.

(15-20min) Perform Part 1

* To keep them together as a group, you can have them lifting every 5min. This will give them around 4min rest between each set. It also allows enough time for multiple people to use the same Rack/Barbell.

(10min) Prep and Perform Part 2

Once they have chosen their skill, have them perform 5 or so reps to Warmup the movement.

Weightlifting

Weighted Step-ups (4-4-4)

They should be able to maintain a neutral spine, with strong glutes and legs being the driving force onto the box. Any twisting or moving around the spine is not ideal, and if this occurs, either remove load, or decrease the box height.

Rxed: These will most likely be a new movement for most people, so spend a little time working up to their starting weight while getting comfortable with the movement. Have them take the Bar out of the rack (in a back rack) facing outwards/towards the box so they don’t have to do any weird twisting with the load on their back. The reps are performed alternating, and it is 4 reps per side, so 8 total each set.

For everyone, use a 20 inch Box. Scale this as needed.

Ideally, have them perform the same load across all four sets. Aim for that to be as heavy as they can handle given the movement.

Fitness: We have kept the Step Ups as the same movement. We want them moving through these with load if possible. We have prescribed Dumbbells as they are a little easier to dump in an emergency, but if you are ok with your athletes all using Barbells, then that is fine too. If your athletes use Dumbbells, tell them to hold them at their sides.

Skills

Metcon (No Measure)

Part 2: Open Prep

Pick a Skill —

Toes to Bar

Muscle Up

Chest to Bar Pullup

Perform 5-10 Reps EMOM

5min
We have left some time at the end for people to practise their ‘goats’ or weaknesses. Have them choose something from the list and then when everyone is ready, start the clock and have them perform x amount of reps every minute for 5min. The point is to overload them with that one particular movement; make sure you pick enough reps for each minute so that it will be super challenging for them to get through the 5min. We don’t want them to fail, but we do want them to come close to it.

02/19/2017 Sunday


Ashburn CrossFit – CrossFit

Warm-up

(5-10min) Play Duck, Duck, Goose!!!

Have everybody in a plank position situate themselves in a circle. One person starts out as the ‘Goose’. They run around the circle, tapping each person on the heal saying, “duck, duck, duck”, until they decide they want someone to be the “goose”. They then tap that person and yell “GOOSE!”. That person needs to get up and chase them around the circle back to their spot. If the original goose gets caught, they need to perform 5 Jumping Jacks. If they don’t get caught, the new goose needs to perform 5 Jumping Jacks. Keep playing for 5-8min or until everyone has been the goose.

– If it is a small group, have them run around the circle two times to give the new goose a chance to catch the old goose!

* Feel free to change the movements/penalty, or have the coach number everyone and then they call out a number each time. Those numbers all have to get up, run around and catch each other.

* In between each person’s turn, you can perform some dynamic mobility on the spot like Groiners, T-Pushups, etc.

Workout Prep & Workout should take roughly 35 mins

(10min) Prep for Workout

10 Hang Power Cleans with an empty Barbell — perform as a group

Then, have everyone play 2min of the Fish Game and see who gets the highest score in this time!

Then, go over the Shuttle Run course and have them complete 10 Shuttle Runs.

End with 10 more Hang Power Cleans at their workout weight.

Metcon

Metcon (Time)

Partner WOD:

1km Row

10 x 20m Shuttle Run

30 Hang Power Clean (95/65lbs)

750m Row

20 x 20m Shuttle Runs

20 Hang Power Clean

500m Row

30 x 20m Shuttle Run

10 Hang Power Clean
With all the ‘Open Prep’ going on this month, make this Workout about having fun and getting sweaty. They shouldn’t think too much about strategy today, so let them get through it in any which way. This doesn’t mean they shouldn’t go hard, but it does mean they should get moving instead of thinking about how fast they should be rowing or running. The Cleans are light for everyone; the set of 30 should be done in 1-3 sets; same with the set of 20, and one set for the 10. Scale the load accordingly.

For those Athletes who get it done at a solid pace, they should be around 20min. Allow up to 25min for everyone to get it done. Maybe even a little longer to allow for switching/wait time on Rowers if there is any.

Cool Down

Spend 2min each side on Over the Box Stretch and then 2min each side Rolling out Adductors .

* If you don’t have that much time left and the set up is too much for these stretches, you can just grab a MB for the Over the Box Stretch and Lie Back Over it and turn it into a Chest/Shoulder Opener Stretch instead.

02/18/2017 Saturday


Ashburn CrossFit – CrossFit

Warm-up

Metcon

Metcon (Time)

Partner WOD:

20 Rounds:

10 KB Swings

10 Situps

Perform in an ‘I go, you go’ fashion 1 Round (10 each).

* Every 3min, perform 100m Buddy Carry (50m each).

02/16/2017 Thursday


Ashburn CrossFit – CrossFit

Warm-up

(10min)

Oly Complex

– Snatch

* At the end of the warmup, have them perform 2-3 reps of the Complex with the empty Barbell.

(10min) Mobility In Partners –

While one person works on one position of the Banded Shoulder Series (30sec each side), the other person performs the Jiu Jitsu Hip Drill the first switch and then the second switch, they perform Zombie Inchworms + Pushup.

* Have them keep switching until they have both done all the positions in the Stretching series.

Workout Prep & Workout should take roughly 35 mins

(5min) Pistol Prep

Review the Progressions for the Pistol as a group:

Rolling Pistol (Both Feet), Rolling Pistol (Single Foot), Box Pistols, Lateral Step Up, Full Pistol

* Perform a few reps at each progression. If people get stuck at any point, then that is their modification they will use during the Workout.

(10min) Prep for Workout

2 x 2 reps Snatch Complex

* Add load

2-3 x 1 rep Snatch Complex

* Add load, with the second or third rep of the Complex done at their Working weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

Snatch Complex:

(1 Hang Power Snatch (155/105lbs)

1 Squat Snatch

1 Hang Power Snatch

1 Squat Snatch)

6 Pistols

8 Pushups

Each round you add:

1 Snatch Complex
Fitness:

Snatch Complex:

(1 Hang Power Snatch

1 Overhead Squat

1 Hang Power Snatch

1 Overhead Squat)

6 Split Squats

8 Pushups

Each round you add:

1 Snatch Complex

1 Round of Split Squats/Pushups

As far as possible in 20min

Perform 1 round of the Snatch Complex (4 reps) + 1 Round of 6 Pistol/8 Pushup. Then perform 2 rounds of each, then 3, and so on for 20min. You always perform all the rounds of the Snatch Complex first, then all the rounds of the Couplet second. So if you are in round 3, you perform 3 x Snatch Complexes, then 3 rounds of the Couplet.

Each Snatch Complex needs to be done unbroken. That means athletes need to be able to do 4 lifts each time before they can put the Barbell down. They can rest between reps/rounds, but if they drop it during a Complex, then they need to re-do it. They can also perform multiple Complexes in a row if they like.

The Hang Power Snatch is taken from the Hang, and the Squat Snatch is taken from the ground. They can’t let the Barbell go when they are transitioning from the Power Snatch to Squat Snatch. It needs to be a tap and go.

Fitness: If they are new to the Squat Snatch or have trouble getting into that position, we have eliminated it from the Complex and added an Overhead Squat instead. An empty Barbell will probably suffice today. If that seems light for them, that is ok, just brief them to go faster and get more rounds!

The Split Squat is performed like a Lunge but instead of moving their feet back into place, they stay in one spot and squat up and down. They will perform 3 on one leg then switch sides and perform 3 on the other leg. Scale the Pushup as needed.

02/15/2017 Wednesday


Ashburn CrossFit – CrossFit

Warm-up

(10min) PVC/Barbell Complex (5 reps of each)

Good Mornings

Behind the Neck Press

Back Squat

Deadlift

Bent Over Row

2 Rounds with the PVC

2 Rounds with the empty Barbell

* Perform the first two rounds as a group coaching them through it.

* Use it to review the Bent Over Row and to get some mobility/stability work in. Make sure they don’t rush through the movements.

Workout Prep & Workout should take roughly 45 mins

(10min) Prep for Part 1

If needed, review the Dip and it’s modifications. Then, perform:

6 Bent Over Barbell Row

3 Strict Dips — QUICK SCALE: Jump to Negative Lowers

6 Bent Over Barbell Row

3 Weighted Dips — QUICK SCALE: Use Workout modification here.

* Add load each round of Barbell Row, but just a little as they will fatigue quickly.

* Start their first set after this.

(25min) Perform Part 1

(10min) Perform Part 2

Have them choose a number they can either perform unbroken, or if they can’t get more than 3 unbroken, have them complete a certain amount any which way. So, for example, if someone can do sets of 2’s and then 1’s, have them complete a total of 30-40 Dips in whatever way they can. The same goes for Box Dips.

Rest 1-2min between sets, or, if their goal is 35-40 total, have them try to get through it as fast as possible.

Metcon

Bent Over Row (6-6-6-6-6)

Weighted Dips (3-3-3-3-3)

Metcon (No Measure)

Part 1:

6 Barbell Bent Over Row

3 Weighted Dips

5 Rounds (NFT)

Part 2:

Open Prep

5-10 Unbroken Ring Dips

5 Rounds
Fitness:

Part 1:

6 Bent Over DB Row

6 Dips

5 Rounds (NFT)

Part 2:

Open Prep

5-10 Unbroken Box Dips

5 Rounds

Your Athletes will find it really challenging to maintain a good position and probably won’t be able to lift a lot of weight. That is fine, the focus should be on posture and positioning, not on total load.

If you have Parallel Bars, or Matadors, use those for the Weighted Dips. Otherwise, Rings are ok. Not ideal, but ok.

If your athletes don’t have Kipping Dips, or you feel like doing MORE dips after doing the Weighted Dip portion is too much, then, feel free to switch up Part 2 to a Pushup Ladder (1,2,3,4,5…) — how far can they go unbroken. Or something totally different of your choice.

Rxd: Take 30sec-1min between the Row and the Dip sets and then rest a further 2-3min between rounds. Each round should be done with full recovery, as in they shouldn’t still be breathing hard and shaking out their arms from the dips. They will have some neural and muscular fatigue that will accumulate across the five sets. That is different than being ‘recovered’ and ready to go again in this situation.

To scale the Dips: first, have them try Strict Dips, then they could either scale to Box Dips with feet elevated, or try Hand Releases on the Parallel Bars or Matadors. Perform 9 reps per arm if they do these. These are great for building support strength, but they don’t include that full ROM we are looking for with the Dip, so we suggest you have them do a set of Box Dips along with a set of Hand Releases per round. Try avoiding using bands for these. We want people to use their own bodyweight today.

Fitness: Use a Single Arm Bent Over Dumbbell Row for those newer Athletes or anyone who has trouble with positioning. Place one knee and hand on a bench for support while Rowing with the other hand. Use Box Dips for the Dips to improve their Strength through this movement. Make them challenging by changing foot positioning.

02/14/2017 Tuesday “Bring Your Bae!!”


Ashburn CrossFit – CrossFit

Warm-up

Roxanne or One More Time

(5min) Shoulder Mobility

In Partners perform:

Over the Back Stretch

— Hold 1min per partner

Partner Wall Slides

— 10 slides per partner

Workout Prep & Workout should take roughly 36 mins

(10min) Rope Climbing Prep

* Review a few different Climbing methods, then have everyone perform or attempt:

2-3 Seated Rope Climbs (or have their feet on a box)

2-3 Regular Rope Climbs

1 Legless Rope Climb

1 L-Sit Rope Climb

* If they are nowhere near being able to attempt the last two progressions, have them do one or two more attempts at the progression they are finding hard and work with that, and then finish off with a few sets of 5-8 Inverted Barbell Rows if they are performing those in the Workout.

(5-10min) Workout Prep

Review the Goblet Squat briefly with the KB they will use for the Workout as a group.

Perform 1-3 Burpees to review standards.

Then, have them perform one round of the Workout how they see themselves doing it. This can also act as a test run for you logistically.

* Make any adjustments needed with reps/movements, etc. after this. Rest as needed before starting the Workout.

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 16:

1 Rope Climb

5 Burpees

7 KB Goblet Squat (20/12kg)
Fitness:

3 Inverted Bar Rows or Ring Rows

3 Burpees

3 KB Goblet Squats

Rxd: We want as many people as possible to try Rope Climbs for this Workout. If people are new to them and are a little slower, you could have them do a half climb to save time.

The load for the KB is intended to be light. Over the 16 minutes it will slowly start to fatigue your athletes, but it’s not designed to crush them at all.

Fitness: The numbers are much more conservative for these guys. Increase, or decrease them as you see fit. Make the Inverted Barbell Rows really hard. Feel free to omit the Goblet Squat and turn it into an Air Squat instead. No one should be saying that they weren’t challenged by the end of the Workout though!

Cool Down

Forearm/Wrist Mobility Work