Every Minute on the Minute for 10 Minutes (10 working sets):
Fitness and Performance: 1 Clean and Jerk
Start at 60% and add weight as appropriate. Work up to a heavy but not max effort load for the day, heavier than last week.
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5 Rounds For Time:
5 Deadlifts 275/185
The barbell weight should be on the heavy side of medium but unlbroken on the fast end. The burpees should be smooth and steady.
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What Happens in a CrossFit Preschool Class?
By David Osorio
Ever wonder how we adapt the CrossFit methodology for preschoolers? Often the Preschool activities are still on the board in 608 into the evening and I get asked things like, “What are Slug Sit-Ups?” or what are “Dinosaur Egg Sprints”? Today, we thought we’d share the programming that Coach Janelle and I ran one week for our kiddos so you can see exactly what they’re up to.
Above all, CrossFit Preschool is about lots of movement and lots of fun. We want the kids running, throwing, crawling, climbing, and above all, laughing. At this age, the primary goal from a training perspective is to stimulate and support vestibular system development as well as good socialization skills with their peers and adults. As anyone who’s worked with this age group knows (3-5), it can sometimes be a little like herding cats.
But over the past few months, we’ve developed a much better and ever improving sense of how to get the kids on the same page and create activities that get the kids moving for as much of the hour as we can. We’ve also learned to go with the flow and as mentioned, prioritize fun and movement above all else. (Parents seem very happy picking up sleepy kids.) So, to satisfy your curiosity, here is a “typical” CrossFit Preschool class:
Triple Three Relay Race
3 Box Flips
3 Box Jumps
tag your partner
In this activity, teams of two to three work relay style. This is their “CrossFit workout” like mommy and/or daddy (or mommy and mommy/daddy and daddy) do, which they often brag about. The kids start with three burpees (which they love), then flip a 12″ foam box three times before they have to jump on it three times. They then run back and tag their partner. Each kid gets three turns. We try to keep the numbers for the preschool age between three to five as beyond that they sometimes have a hard time keeping track of.
The Obstacle Course
– Climb through a giant tire
– Make it across the balance beam
– Make it across the thick balance beams (benches) without touching the electric trees (m80 Foam Rollers)
– Climb over the building (24″ Foam Box)
– Jump over the lava onto the other building (12″ Foam Box)
– Crawl under the electric Fences (parallettes)
– Make it through the sewer (pop-out tunnel)
The gym has no shortage of things we can turn into an obstacle course. We’ll often let the kids help design the course or contribute to the theme. For example, we might be ninjas or superheroes sneaking through. After a few passes, we’ll often try to make it harder or include more elements into the course to challenge them. Kids love telling us, “I DON’T NEED ANY HELP!” across the balance beam as they cling to our hand for dear life.
Agility Ladder Drills + Ball Kick or Wall Knock Down
For Preschool, the agility ladder drills are pretty straightforward. Two-foot hops in each gap, alternating legs per rung, or simply getting through it as fast as they can without touching the ladder. At the end we’ll usually set up something like a wall (gymnastics wedge) to knock down or a ball to kick into a small soccer net. The hardest part of this is getting them not to run back down the ladder after they’re done while another kid is taking their turn.
Dinosaur Egg Sprints
Kids start on one side of the gym at “home base” and two or three at a time need to run to the other side of the gym with their dinosaur egg (dodge ball) and place it in the nest (hoola hoop) without the T-Rex (Coach DO or Janelle) catching them and stealing their egg. This game is all about running and evading a moving obstacle—which is us. There is always lots of simultaneous screaming and laughing during this game and I’m usually covered in sweat by the end of it.
Check out our article on Inside the Affiliate, called “CrossFit Preschool: 5 Things I’ve Learned From Working with 5-Year-Olds” for more info!
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