November, 2016

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Wednesday, November 30th, 2016

CrossFit Kids Port Chester – Pros

Warm-up

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Metcon

Metcon (AMRAP – Reps)

Tabata

Box jumps

Handstand Holds

Double Unders

Monday, November 28th, 2016

CrossFit Kids Port Chester – Pros

Warm-up

Teens Choice (No Measure)

During the Warm up, teens will have 5-10 minutes of their warm up choice. Indoors or outdoors as approved by their coach.

Gymnastics

Muscle-ups

Metcon

Metcon (Time)

5 Rounds

10 Pbar dips

10 weighted lunges

5 burpees

Sunday, November 27th, 2016

CrossFit Kids Port Chester – All Stars

Warm-up

Coach Says (No Measure)

Athlete performs various explosive movements in a short amount of time. Movements are prepared by the coaches.

Metcon

Metcon (AMRAP – Reps)

Tabata

Goblet Squats

KB Lunges

Plank

Monday, November 21st, 2016

CrossFit Kids Port Chester – Pros

Warm-up

Teens Choice (No Measure)

During the Warm up, teens will have 5-10 minutes of their warm up choice. Indoors or outdoors as approved by their coach.

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Sunday, November 20th, 2016

CrossFit Kids Port Chester – All Stars

Warm-up

Alphabet Warm Up (No Measure)

Athletes will use a word to perform the movements presented on the alphabet board.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Burpees

5 KB Deadlifts

Thursday, November 17th, 2016

CrossFit Kids Port Chester – All Stars

Warm-up

Warm up II (No Measure)

Side Shuffle Down and Back

Butt Kicks down

10 Pushups

High Knees back

10 Supermans

5 Toes to Bar

3x

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

5 Pull ups

5 KBS

5 Goblet Squats

Parent & Me: November 17th, 2016

CrossFit Kids Port Chester – Parent & Me Rookies Class

Warm-up

Coach Says (No Measure)

Athlete performs various explosive movements in a short amount of time. Movements are prepared by the coaches.

Metcon

Parent & Me (No Measure)

Each week we will focus on CrossFit Kids method for teaching Greg Glassman’s CrossFit to children ages 3-18. “Based on the principle of Mechanics, Consistency and then Intensity, CrossFit Kids emphasizes good movement throughout childhood and adolescence. Consistently good mechanics translates to physical literacy, enhanced sports performance and fewer sports injuries for kids. Not only that, a vast body of research indicates that exercise is beneficial to cognitive function, which means consistent adherence to the program can have a positive impact on children’s academic achievement.” What is the best part? You as the parent get to join in on the fun and be part of our fit family!

Wednesday, November 16th, 2016

CrossFit Kids Port Chester – Pros

Warm-up

Tabata Double Under (No Measure)

Athlete will complete as many double unders in 8 rounds of 20 seconds of work and 10 seconds of rest.

Weightlifting

Deadlift (2x2x2)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

4 Deadlifts

8 Weighted Lunges

Monday, November 14th, 2016

CrossFit Kids Port Chester – Pros

Warm-up

Teens Choice (No Measure)

During the Warm up, teens will have 5-10 minutes of their warm up choice. Indoors or outdoors as approved by their coach.

Metcon (Time)

30-20-10-20-30

Renegade Rows

DB Thrusters

Gymnastics

Handstand Push-ups (1x1x1x1)

Saturday, November 12th, 2016

CrossFit Kids Port Chester – All Stars

Warm-up

Alphabet Warm Up (No Measure)

Athletes will use a word to perform the movements presented on the alphabet board.

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

ABC Shoulder Touches

7 Tuck Jumps

AMRAP 7

7 Pull ups/K2E

7 Air Squats

x

Welcome to CrossFit Kids Port Chester!

Are you looking to become a part of our fit family?

Try one of our classes for free!

We offer Parent and Me Classes for parents who are looking to get fit AND spend time with their child (3-7 yrs).

We also offer classes for ages 8-11 yrs and 12-16 yrs.

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