Tuesday Workout

Warm-Up
3x or 5:00
10 jumping jacks => 5 super-slow squats => plank hold  => speed ladder => forward roll => inchworm =>bar hang

Skill
Snatch 

Workout
Elementary 
7:00 AMRAP
Ladder Run 
6 Alternating DB Snatches (3 each arm) 
6 second chin over the bar hold 

Pre-Teen 
10:00 AMRAP
100 m Row 
10 alternating DB Snatches 
10 second chin over the bar hold 

Game
Baseball

Sunday at CrossFit Hydro Kids

Warmup
3-5 squat jumps / 2 wall walks / 100 m run / long lunge / 5-10 jump ropes / 5-10 sec. side plank-plank hold / 3-5 superman swings

Skill
Elementary - Box Jumps
Pre-Teen/Teen - Power Clean

Workout
3-5 Pullups
6-10 Thrusters
Med ball Throw/Roll

Game
CrossFit Ball Tag

Saturday Fun!

Warmup
Up and Over the Boxes / 5 super slow squats / Bear Crawl / Cartwheel @ Forward Roll / 10 Jumping Knees to Chest / Backwards run / 2 Jumping Bar Muscle Ups /

Skill
Handstands/Wall Holds

Workout
3/5 Toes to Rings
6/10 Box Jumps
9/15 Jump Ropes/Double-Unders

Game
CrossFit Freeze Tag

Tuesday at CrossFit Hydro Kids!

Warmup
3 X or 3 Minutes
10 Jump Ropes  5 Jumping Jacks  3 Hollow Hold / Supermans on the bar  Climb over the boxes

Skill
Handstands/Wall Holds

Workout
1 rope climb / 5 second rope hold
3 hang cleans / med ball over the shoulders
3/5 Burpees
Over the box

Game
Dodge Ball

Sunday Workout

Warm-up

Tabata (20 sec on and 10 sec rest for 8 rounds)

jumping jacks

bear crawl

mountain climbers

crab walk

Skill 
Headstand (Rock from toes to balance)
Handstand hold (shoulder/side taps if possible)

Workout 
6:00/8:00 AMRAP
3/5 Handstand holds (shoulder taps if possible)
6/10 Tire Jumps
Tire Flip/Med Ball carry

Game
Cone Wars

Saturday Workout

Warm-Up
3x or 5:00 
5 jumping squats => forward roll => cartwheel => agility ladder => 5 single-leg toe touches, each leg => monkey bar pass or bar hang => 3 burpees => 50-meter high-knee skip => 50-meter carioca 


Skill
*Practice all lifts for workout*
(Overhead Squat, Front Squat, Back Squat) 

Workout
Blacktop Run
3/6 Overhead Squats (use rack)     
Pole Run 
6/9 Front Squats (use rack)
Dumpster Run
9/12 Back Squats (use rack)
Pole Run
6/9 Front Squats (use rack)
Blacktop Run
3/6 Overhead Squats (use rack) 

Game
Musical Medicine Ball

Tuesday Workout

Warm-Up 
10 jumping jacks->1 hill run->5 arm circles (each way)->1 hill run->5 squats->1 hill run-> 5 toe touches

Skill 
Stones (Deadlift stone-lift to box) 

Workout
Complete the following 2X through  
500 m Row
KB Farmers Carry 
30 sec. L sit hold

Game
Kickball

Sunday Funday!

Here's what's happening Sunday!

Warmup:
Med ball shuttle run

Skill:
Sumo Dead lift High Pull

Workout
Row 50/75
8/5 box jumps
Rope climb/5 second hold


Game
Musical Medicine Balls

Saturday Awesome Sauce!!!

Warmup

3X or 5 mins

Bear Crawl => 5 jumping jacks => 3 hollow hold-Supermans => 5 jumping jacks => 2 cartwheels =>  5 jumping jacks => Crabwalk => 5 jumping jacks

Skill

Pre-Teen/Teen

Clean and Jerk

Elementary

Push-Up

Workout

8/5 min amrap

3  pull-ups/hollow holds-supermans

5/3 air squats

 7/3 Burpees

Game

Bar Wars

Tuesday Workout

Here's what's going on at CrossFit Hydro Kids on Tuesday...

Warmup:
3 X or 5:00

10 Jumping Jacks => Bear Crawl => 5 Squats => Karaoke => 3 hollow hold - Superman => 2 Cartwheels => 5 jump ropes => speed ladder

Skill:
Clean and Jerk

Workout:
Tabata Planks

Game:
Mat Attack

Sunday Workout

Warm-Up
3x or 5:00
Bear crawl => forward roll => army crawl => forward roll => 10 squats => 10 grasshoppers => 10 mountain climbers

Skill 
Back Squat 

Workout 
8 Rds. (1 minute of work/1 minute of rest) 
5 wall ball 
3 jumping muscle ups 
**As many shuttle runs as possible in remaining time

Game
Target of Doom

Tuesday Workout!

Warm Up 
3x or 5:00
Bear crawl => cartwheel => 5 squats => 5 one-legged side-to-side hops, each leg => 10-15 seconds in the bottom of the squat => 10 lunges => 50-meter carioca => 50-meter high-knee skip

Skill 
Long Jump 

Workout 
Elementary:
4 Stations, 30 Seconds at Each Station and Switch. Continue for Rounds. 10-15 second rest periods between each round if needed. Between each full round, kids run a 50M Sprint Race.

1- Front Squat
2- Plank/Push ups
3- Agility Ladder
4- Jump Rope

Teen/Pre-teen:   
10:00 Cut-off
300m Row
Then...
AMRAP
5 Front Squats
7 Push ups
9 Jump Rope (Double Unders)

Game
CrossFit Baseball