| CrossFit Anarchy Bendigo |
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WARM UP
200m Row 10 Leg kicks (alternating leg) 5 Squats 5 Burpees FOCUS/SKILL Squat Review Wall Balls Deadlifts WOD Complete for time 21, 18, 15, 12, 9, 6, 3 Wall Balls 21, 18, 15, 12, 9, 6, 3 Deadlifts
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Welcome Teens to our First CrossFit Teens WOD for 2015! WARM UP 5 Squats 10m Bear Crawl 5 Push Ups 10 Broad Jump FOCUS/SKILL Squats WOD A) E2MOT2M Front Squats 3 Reps x 7 Sets Starting with Body Weight Coach will advise if you can increase to a PVC pipe or increase to a bar if movement is perfect B) 3 Rounds for time Perfect form each round 10 Lying Pull Ups 10 Push Ups 10 Air Squats 10 Sit Ups 10 Burpees MOBILITY/STRETCH   WARM UP
Bear crawl on your tip toes 10m 5 Star jumps Bear crawl on your tip toes 10m 5 Squats FOCUS/SKILL S.D.L.H.P Angry Gorillas Zip up you Jacket WOD Round the Clock KB = S.D.L.H.P Cones = Push Ups When you complete a lap of the clock complete 5 Burpees, then go around the clock again. GAME One Legged Arm Wrestle Last man standing wins WARM UP Mystery Cones One person collects a cone Everyone completes 5 Reps of the movement under the cone. If you find the Bonus cone you choose the exercise you like. FOCUS/SKILL Skipping If you can skip why not try Double Unders WOD 'On a ROLL' 10 Skips 5 Sit Ups 1 Forward Roll GAME Renn's Rope Roundabout If you get hit by the rope then complete 10 star jumps   WARM UP Gorilla Tag FOCUS/SKILL Dealifts Angry Gorillas - Using with a Med ball, KettleBell or Dumbell WOD 'The Hopper' In 4 Teams One person from each team selects a ball from the Hopper. The Team then completes the exercise that matches the colour ball they chose. PINK = 5 X Deadlifts GREEN = 5 x Squats BLUE = 5 x Sit Ups YELLOW = 5 x Burpees ORANGE = 5 x 'Choose your own exercise' Team with the most balls and perfect movement wins! GAME Rob the Nest    WARM UP
Farmers and Lumberjacks * If all cones down - Farmers complete 3 Push Ups and 3 Sit Ups * If all cones up - Lumberjacks complete 3 Push Ups and 3 Sit Ups FOCUS/SKILL Squats WOD Card Game In 2 Teams Each Team gets one card at a time and completed the exercise corresponding to the card. Once the whole team has finished a new card can be chosen. Team with the most Cards wins. Black No. Cards = Squats Red No. Cards = Sit Ups Picture Card K/Q/J = 10 Star Jumps Joker = 10m Team Burpee Long Jump GAME Dodgeball Term 1 of CrossFit Kids was so much fun we are ready to do it all again for Term 2 Term 2 will commence on Monday 13th April 2015 This term we are running a Teens class as well as a Kids Class Teens classes will be for ages 12 - 17* Kids classes will be for ages 6 - 12 *Eligibility to participate or move into a Teens class will depend on your child's capability and skill set, not just their age. This will be assessed by your coaches. We will be running the following classes Mondays: Teens 4pm Tuesdays: Kids 4pm Thursday: Kids 4pm Friday: Teens 4pm Cost per term: $150 per Child or $270 for 2 Children enrolled KIDS The goal of the CrossFit Kids program is to develop and improve general physical fitness in order to prepare kids to be safe in sports (and life in general). But, despite the increased physical demands of the class, the focus of the Kids program is still on fun. TEENS Our Teens program has one major goal in mind- PERFORMANCE. This program will teach your teenager how to be explosive and powerful in whatever athletic endeavor they choose to participate in. On top of that, because the workouts are constantly varied, they are less likely to fall prey to the overuse injuries that plague common training routines and year-round sports. Please contact Tony Skinner on 0418 590 797 to reserve your place in a CrossFit Kids/Teens class as places are limited.  |
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March 2018
CategoriesMission:
Doing what is best for children Overview: CrossFit Kids was founded in 2004 by Jeff and Mikki Martin and is a method for teaching Greg Glassman’s CrossFit to children, ages 3-18. Based on the principle of Mechanics => Consistency => Intensity, CrossFit Kids emphasizes good movement throughout childhood and adolescence. Consistently good mechanics translates to physical literacy, enhanced sports performance, and fewer sports injuries for kids. Not only that, a vast body of research indicates that exercise is beneficial to cognitive function, which means that consistent adherence to the program can have a positive impact on children’s academic achievement. CrossFit Kids is meant to be BIG fun for all ages. Broad-Inclusive-General fun. Fun means we provide an active alternative to sedentary pursuits, which means less childhood obesity and all-around better health for our children. Further, the needs of second graders and high school varsity wrestlers differ by degree and not kind; the program is scalable for any age or experience level and accounts for the varied maturation status one can find in a class full of kids. CrossFit Kids is designed to be minimalist; it is inexpensive and often requires little or no equipment, allowing a wide array of socioeconomic groups an opportunity to be physically fit and physically active throughout their lives. CrossFit Kids programs can be found in over 1,800 gyms and more than 1,000 schools worldwide. |
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