CrossFit Kids is here!

CROSSFIT:

Group Warmup & Mobility – Per Coach 5 MIN

TECH REVIEW & PRACTICE:
TURKISH GET UP
SINGLE ARM SWING (RUSSIAN)

3 SETS:

A1: TURKISH GET UP x 2 REPS EACH SIDE; rest 30 Sec
A2: SINGLE ARM KB SWING x 10 REPS EACH SIDE; rest 30 sec
A3: MAX COMPRESSION HOLD (HB or BENT KNEE) x 30 Sec; rest 30sec

TECH REVIEW & PRACTICE:
KB SNATCH (From Hang)

3 SETS: (20 min cap)

B1: PUSH UPS x 8-10 REPS
B2: DOUBLE ARM KB SWING x 12-15 REPS
B3: TOES 2 BAR x 8-10 REPS (Sub Hanging Bent Knee to L Sit only)
B4: KB SNATCH x 30 REPS (15 R/ 15 L)
B5: SIDE PLANK ARCH UPS x 8 REPS EACH SIDE

Rest as needed.

FITNESS:

A: Group Warmup & Mobility – Per Coach

B: STRENGTH, TECHNIQUE & DEVELOPMENT
3 SETS:
A1: Barbell Reverse Lunges x 8 Reps (Alt) each leg; rest 30 sec
A2: Max Compression Hold (Hollow Body / Bent Knee) x 30 Sec; rest 30 sec
A3: Barbell Back Squat x 8 Reps; rest 30 sec
A4: Sit Ups or V-Ups x 16 Reps; rest 30 sec

C: WOD: Running Clock…

0-2:00:
2 MIN of Max Rep Rope Climbs (or descending planks)
+
2:00-8:00:
6 MIN AMRAP OF…

6 RING ROWS (or Pull Ups)
6 PUSH UPS (or Roll ups)
6 DIPS (Ring or Box Dips)
+
8:00 – 12:00 (time cap):
500 M ROW – FOR TIME!

CROSSFIT:

Group Warmup & Mobility – Per Coach 5 MIN

TECH REVIEW & PRACTICE:
TURKISH GET UP
SINGLE ARM SWING (RUSSIAN)

3 SETS:

A1: TURKISH GET UP x 2 REPS EACH SIDE; rest 30 Sec
A2: SINGLE ARM KB SWING x 10 REPS EACH SIDE; rest 30 sec
A3: MAX COMPRESSION HOLD (HB or BENT KNEE) x 30 Sec; rest 30sec

TECH REVIEW & PRACTICE:
KB SNATCH (From Hang)

3 SETS: (20 min cap)

B1: PUSH UPS x 8-10 REPS
B2: DOUBLE ARM KB SWING x 12-15 REPS
B3: TOES 2 BAR x 8-10 REPS (Sub Hanging Bent Knee to L Sit only)
B4: KB SNATCH x 30 REPS (15 R/ 15 L)
B5: SIDE PLANK ARCH UPS x 8 REPS EACH SIDE

Rest as needed.

FITNESS:

A: Group Warmup & Mobility – Per Coach

B: STRENGTH, TECHNIQUE & DEVELOPMENT
3 SETS:
A1: Barbell Reverse Lunges x 8 Reps (Alt) each leg; rest 30 sec
A2: Max Compression Hold (Hollow Body / Bent Knee) x 30 Sec; rest 30 sec
A3: Barbell Back Squat x 8 Reps; rest 30 sec
A4: Sit Ups or V-Ups x 16 Reps; rest 30 sec

C: WOD: Running Clock…

0-2:00:
2 MIN of Max Rep Rope Climbs (or descending planks)
+
2:00-8:00:
6 MIN AMRAP OF…

6 RING ROWS (or Pull Ups)
6 PUSH UPS (or Roll ups)
6 DIPS (Ring or Box Dips)
+
8:00 – 12:00 (time cap):
500 M ROW – FOR TIME!

Here at High Voltage we try to serve a diverse group of athletes, ability levels, socio-economics, lifestyles, ages, and stations in life.

I truly believe CrossFit it for everybody.

One of the biggest demographics in our city and especially our gym is families.  It’s why we have a daycare, it’s why we have a momWOD, and it’s even why we bought the gym in the first place.

It’s important to have a common place that is part of your daily routine where family can congregate and re-enforce a healthy lifestyle.

For a long time there has been a strong demand for a CrossFit Kids program.  I’m so proud to finally be able to bring to our community the program you asked for, and the classes you deserve!

It all starts THIS SATURDAY on Halloween at our 10am partner WOD.  This class is special for 2 reasons:

  1.  As our final guest day, we are inviting the whole family!  Bring your kids and you be their partner and have a fun family workout.  (don’t worry, if you still want to “beast mode” the workout with a grown-up buddy we’ll have an option for that too!)
  2. It’s our FINAL 10 am partner WOD class for the foreseeable future.  Starting Saturday, November 7, the new Saturday schedule will be 9am Shred Sesh, and 10-11:30am Olympic Drills for Skills Class.

Our first OFFICIAL CrossFit Kids class will be Saturday, November 7 at 9-9:45am.  It will be at that time every Saturday, and also every Thursday from 3:30-4:15pm.  This CrossFit Kids class is for 8-12 year olds.

There is a sign-up clip board in the lobby next to the door going into the main gym.  Sign up now if you’re interested!

We’ll have a CrossFit Kids program starting in January for kids 3-7 years old.  More details to come on that later!

If you have ANY questions, I invite you to contact me personally at dan@crossfithighvoltage.com.

Don’t forget we have guest days Thursday at 6:30pm and ALL DAY Friday.  This is the last week for guest days!  Share all the awesome with your friends and family!


Wednesday’s Training:

CrossFit:

Strength, Technique & Development: UPPER BODY PULLING STRENGTH:

Perform one set E90SEC x 4 Sets (6 MIN):
A: Strict Pull Up Negatives @ 50X1 (50J1) x 4-6 Reps; Rest time remaining*
*May scale Jumping Negatives, Strict Negatives, Add Weight Vest / Belt, or Muscle Up Negative Descent

3 SETS (ALT EMOM): 9 MIN
B1: :45 of AMRAP Unbroken Ring Rows (Rings to Chest)*; rest :15
B2: :45 MAX EFFORT ROW (score /500m pace) / :15 Rest
B3: :45 MAX HOLLOW BODY HOLD (bent knees scaled, max compression) / :15 Rest
*To scale up ring rows, get more horizontal under rings, or elevate feet so plank body horizontal under rings. May add weight vest or plates on lap for advanced.

WOD: Pushing Endurance (21 MIN ALT. EMOM = 7 SETS)

MIN 1: 10 UNBROKEN PUSH PRESS (#135/95 – Scale as needed, must be over 50%)
MIN 2: 15 UNBROKEN WALL BALL SHOTS (#20/14)
MIN 3: 5 HSPU (OR 10-20 PERFECT PUSH UPS / ROLL UPS)

Fusion (7:00am & 6:30pm) *this is the final week for Fusion at 7am*

Group Warmup:

3 SETS ROTATION EMOM (12 MIN):
1 MIN BIKE
1 MIN BEAR CRAWL
1 MIN 10 M S.A KB WAITER’S CARRY (Switch arms every 10 M)
1 MIN 10 M SHUTTLE RUNS

25 MIN AMRAP:
ON A 25 MIN CLOCK – COMPLETE AS MUCH AS POSSIBLE. IF YOU COMPLETE THE LIST, START OVER! IT’S AN AMRAP:) EVERY MINUTE ON THE MINUTE YOU MUST STOP AND DO 2 BURPEES.

25 JUMPING PULL UPS
25 PUSH UP/ ROLL UPS
25 AIR SQUATS
25 ALT. FORWARD LUNGES
25 BOX STEP UPS


Thursday’s Training:

CrossFit: (4:30 is advanced and requires test-in):

A: 3SETS:

:10 SEC MAX EFFORT WATTS ON AIR ASSAULT
+ 10 M INCHWORM CRAWL
+ 10 S.A KB SNATCHES (each arm)
+ 10 M S.A KB WAITER’S CARRY (each arm)

B: 2 SETS:
B1: 45 SEC TRIPOD FREE STANDING HEADSTAND HOLD / :15 Rotation
B2: 45 SEC BRIDGE PRESS UPS / :15 Rotation

C: 3 SETS:
C1: BB (or DB) COMPLEX 21’s:
C2: TUCK UPS x 15 Reps; Rest 30 Sec

D: Complete 3 Total Cycles – EMOM Rotation (:50 Work / :10 Rest)

MIN 1: MAX EFFORT AIR ASSAULT / :10 REST ROTATION
MIN 2: MAX REP ALT. JUMPING LUNGES / :10 REST ROTATION
MIN 3: MAX EFFORT ROW / :10 REST ROTATION
MIN 4: MAX REP BURPEES / :10 REST
MIN 5: 1 MIN REST

Fitness (6:30pm):

Strength: Glutes & Hamstrings:

3 SETS:
A1: Romanian Deadlift x 6 Reps @ 2020 (coach count);
A2: Single Leg Glute Bridges x 8 Reps each leg
A3: BB Good Morning x 6 Reps @ 2020 (coach count);
A4: Donkey Kicks x 8 Reps each leg

WOD: 3 SETS:

90 SEC ROW +
30 SEC HOLLOW ROCK (bent knee) Hold + 30 SEC REST
+
20 ALT. DB SNATCHES
20 SIT UPS