A typical CrossFit workout session for youngsters includes:
WARM UP
2 rounds of running - as a team - getting the group going together. 10 burpees. 5 [good quality] squats.
The warm up is similar to adults classes, with staff looking to dynamically open up joints, get kids moving, changing levels, getting core to extremity movements, and having fun.
Followed by 5 minutes of:
6m Commando crawl
10m duck walk
10m Crab walk
SKILL WORK
Front Squats. Broad jumps. Sit ups.
Staff review the technique of the main movement - in this case the squat - with kids starting with modified cues, ‘elbows on shoulders’ etc. Youngsters also use a PVC pipe to simulate the bar used in an adults class.
Afterwards children use very light weights (or no weight at all if necessary) for 5 front squats, before broad jumping to the sit up station with another coach and completing 10 sit ups, all under supervision.
WORKOUT OF THE DAY (COULD INCLUDE)
6 ‘over-unders’ [kids jump over a paralette and then crawling back under it]
6 Front squats [using a medball of 0-6kg depending on the child’s ability. Balls are a safer option to protect toes]
In the WOD, children use movements you would see in an adults class with 2 coaches monitoring the workout. Staff look to stimulate the vestibular system and add movements on different levels or going upside down in every WOD (cartwheels, forward rolls burpees) The WOD is about keeping classes fun.
GAME
Classes finish with a game so the kids leave on a high. This could be Limbo with a movement buy in (ie 3 perfect squats before they limbo), but children also play stuck in the mud, tag, dodgeball etc.
