Crusher CrossFit Kids & Teens – CrossFit Teens
Warm-up
Warm-up (No Measure)
200 Meter Easy Jog
30 Seconds
Plate Hops
Air Squats
Plate Ground to Overhead
Active Samsons
Plate Counterbalance Squats
Deep Side Lunges
Modified Barbell Warmup
10 Back Rack Elbow Rotations
5 Pausing Back Squats
10 Front Rack Elbow Rotations
5 Pausing Front Squats
MOBILITY
Partner 1: Banded Ankle Distraction (45 Seconds Each Side)
Partner 2: Drop Ankle Stretch off Plate (45 Seconds Each Side)
Skill/Strength
Warm-up (No Measure)
RUNNING
Lean at the Ankle
Movement Prep
15 Seconds Bunny Hops in Place
15 Seconds Leaning Bunny Hops
100 Meter Run
FRONT SQUATS
Movement Prep
5 Pausing Front Squats
5 Front Squats
FRONT SQUAT
-15 minutes to build to a heavy single out of the rack
-Start with lighter weights and more reps early on
REHEARSAL
1 Round
100 Meter Run
2 Front Squats
Weightlifting
Front Squat (5-5-5-5-5)
Metcon
Metcon (Time)
For Time:
200 Meter Run, 2 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats
Mobility
Warm-up (No Measure)
KB Calf Smash
Couch Stretch