kidsteenchallenge

Interested in joining us?

Sign up for our Mail List! CrossFit Kids/Teens

Event Date:  April 2015

Cynergy CrossFit Kids & Teens Challenge

IMG_5043

This event is open to any CrossFit Kid & Teen in the local area.

Click on the CrossFit Kids & Teen Challenge links below to see the WODs and photos from the past year’s events.

  • Kids — 5-7  |  8-10  |  11-12
  • Teens — 13-15 |  16-17

Event Date:  April 2015

CrossFit Kids & Teen Challenge 2014
grace boy teen
Photos by BuzzShootsSports

 View Photos on Facebook!

Kids

AMRAP 4

Ages 5-7 Ages 8-10 Ages 11-12
1 cartwheel
4 precision hops (in hula hoops)
1 jump to a 45# plate
4 air squats on top of plate
4 jumping ring pulls*
Bear crawl to wall
Sprint back, touch cone
1 cartwheel
4 precision hops
1 box jump (20″)
4 squats on top of box
4 hanging knee raises*
Bear crawl to wall
Sprint back, touch cone
1 cartwheel
4 precision hops
1 box jump (20″)
4 squats on top of box
4 monkey swings*
Bear crawl to wall
Sprint back, touch cone

 

*Ages 5-7 Ring Pulls – Standard for ring height: Child stands under ring flat-footed, arms raised fully extended above head. Finger tips reach top of ring. Standard for each rep: Hold onto bottom of ring and vertically jump “peeking” through ring at judge.

*Ages 8-10 Hanging Knee Raises – Standard for each rep: Hanging from pull-up bar, quads must reach 90 degree angle to upper body.

*Ages 11-12 Monkey Swings – Standard for each rep: Hanging from pull-up bar, move in one direction, Hand-Over-Hand.

5 Minute Clock

Ages 5-7 Ages 8-10 Ages 11-12
10 burpee plate jump overs*
100m sled drag**
10 alternating MB to shoulder***
100m sled drag
10 burpee box jump overs
10 burpee box jump overs*
100m sled drag**
10 alternating MB to shoulder***
100m sled drag
10 burpee box jump overs
10 burpee box jump overs*
100m sled drag**
10 alternating MB to shoulder***
100m sled drag
10 burpee box jump overs

 

*Ages 5-7 – Jump on and over two 45# plates stacked
*Ages 8-10 & 11-12 – Jump on and over 20″ box

**Ages 5-7 – Sled drag with 15# plate
**Ages 8-10 & 11-12 – Sled drag with 25# plate

***Ages 5-7 – 8#/10# medicine ball
***Ages 8-10 – 14# medicine ball
***Ages 11-12 – 20# medicine ball

For Time

Ages 5-7 Ages 8-10 Ages 11-12
3 push ups
6 ring rows*
9 sit ups
12 hula hoop jump/step throughs**
Wall ball squat & toss in “basket”***
AMRAP meter row
10 push ups
20 ring rows*
30 sit ups
40 jump rope
10 reverse WB toss & catch***
AMRAP meter row
10 push ups
20 ring rows*
30 sit ups
40 jump rope
10 reverse WB toss & catch***
AMRAP meter row

 

*All ages – ring row standards:  top of rings shoulder height; athletes’s feet are placed directly under the rings

**Ages 5-7 – hula hoop jump/step throughs – hula hoop swings around like a jump rope; athlete may step through or jump.

***Ages 5-7 – 5# MB, pockets below knees in squat; athlete throws ball 6 feet away in “basket” (upside down 24″ box) as many attempts as it takes before moving on to rower.

***Ages 8-10 & 11-12– 6#/8#MB, athlete stands back facing wall and tosses MB backwards overhead to hit wall.  Athlete must successfully catch the ball 10 times before moving to rower.

Teens

Tabata Mash Up 20:10 x 16

Thrusters*
Jumping Pull Ups

Thrusters Rx
75/55 (Ages 16-17); 65/45 (Ages 14-15); 55/35 (Ages 12-13)

*Thrusters Scaled
65/45 (Ages 16-17); 55/35 (Ages 14-15): 45/25 (Ages 12-13)

Score is total combined reps

AMRAP 7

10 calorie row
10 burpee to plate jump
10 double unders*

*Scaled:  40 single unders (each completed set of 4 SU counts as 1 rep)

3 Rounds for Time

100m sled drag*
20 kettle bell swings*
10 stone to shoulder (stone is placed on the floor, not dropped)

*Sled Drag
45# (Ages 16-17)
25# (Ages 13-15)

*Kettle Bell Swings RX
1/.75 (Ages 16-17)
.75/.5 (Ages 13-15)

*Stones RX
75/45 (Ages 16-17)
45/30 (MB) (Ages 13-15)

*Stones Scaled
45/30 (MB) (Ages 16-17)
30 (MB) / 20 (MB) (Ages 13-15)

If weather is not cooperating we can change the sled drag to plate push

CrossFit Kids & Teen Challenge 2013
CFKTeensSM

View More Photos on BuzzShootsSports.com

Gallery 1  Gallery 2

Here were the challenges for the day:

WOD 1 ~ AMRAP 3: ”Superhero Rescue”

  • 8 burpees
  • 8 knee raises (from rings)
  • 8 walking lunges (to platform to “rescue” item )
  • Sprint back to wall to put rescued civilian in safe zone

*Score = # rescued + additional reps for tie-breaker WOD 2 ~ AMRAP 3: ”Race For the Future”

  • 50 m Farmer’s Carry ( DB 5 #)
  • 5 sit-ups
  • Bear Crawl > 5 box jumps (or stacked plates)

*Score = # of reps, farmer’s carry and bear crawl each 1 rep. 4285sm

WOD 1 ~ AMRAP 5: ”Stacked Against Time”

  • 10 burpees
  • 10 ring rows
  • Walking lunge to platform (stacked plates of different weights 2 1/2 # – 25#, lightest to heaviest)
  • Roll or carry plates back to wall

*Score = total weight + # of additional reps for tie-breaker WOD 2 ~ AMRAP 5: ”Mission Possible”

  • 100m Farmer’s Carry w/15# DB
  • 10 Wallballs – 6#
  • 10 KB Swings 17#

*Score = # of reps, 100 points for farmer’s carry IMG_9425sm

WOD 1 Refuel 200m Run + 3 rounds:

  • 10 Power Cleans (L1 95/65), (L2 75/45), (L3 55/35)
  • 5 Pull Ups (L2 Assisted Pull Ups),(L3 Ring Rows)

200m Run WOD 2 Ignition 3 rounds

  • 90 seconds of:
  • 8 Push Press (L1 75/55), (L2 65/45), (L3 55/35)
  • 8 Box Jumps
  • AMRAP Cal Row

60 seconds rest IMG_9450sm