475 Water Ave, Montrose, CO
(970) 209-4222
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WOD Pre-K

Check out our Programs page for more info about the CrossFit Pre-K Program or find Class times on the Schedule page.

 


Pre-K: October 19, 2017

Skill work: Alternating T-plank Warm up: “Whistle” Drill: Every time the whistle blows (or trainer calls switch) switch to the other movement in the pairing. Crab Walk & Bear Crawl Squat thrusts & Star Jumps WOD: AMRAP in a given amount of time of 2 Push ups 5 yds
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Pre-K: October 17, 2017

Skill work: Press Down the Ground: Practice assisted HSPU by thinking about doing a shoulder press upside down! Warm up: Mixed Tabata(ish) WOD: With a partner, complete as many rounds as possible of 3 Alternating Box jumps (each) 3 Alternating Push ups (each) Game!
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Pre-K: October 12, 2017

Skill work: Dizzy Bear crawls: Start out bear crawling forward.  Whenever the trainer calls “Spin”, turn in a circle (still in the stinkbug position).  When the trainer says “Oh, no I’m dizzy!”, lay down on the ground until its time to try again. Warm up:
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Pre-K: October 10, 2017

Skill work: Mobile plank: Athlete gets in the plank position with their hands shoulder width apart on a light barbell or dowel resting on the floor.  Trainer lifts the barbell up and moves it to different elevations while the athlete maintains the plank position throughout.   Warm up:
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Pre-K: October 5, 2017

Skill work: Plank, Stink Bug, & Saggy Belly Warm up: 10 sec move/10 sec rest: Mixed skills WOD: Stinkbug -> 3yds Roving plank x3 9yd Frog hop Game!
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Pre-K: October 3, 2017

Skill work: Bottom to Bottom Push ups: Start lying on your belly with hands positioned under shoulders.  Press up to plank and hold for 1 sec before returning to the floor.  Recommended reps: 3-3-3 Warm up: Switch sides: Divide the group in half and line them up facing each other on o
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In October, the Kids Skill Focus is the PUSH UP

So much of what we do in CrossFit, or any movement task for that matter, requires good stabilization of the middle of our bodies so that we can move efficiently with the arms and legs.  Working on “plank” and subsequently, the push up, is a very effective way to develop bo
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Pre-K: September 28, 2017

Skill work: Tumbling Relay: Listen carefully to know which move you should do when you get to the cone (forward roll, cartwheel, log roll, etc) Warm up: Move around the cones and FREEZE! WOD: Popcorn: Stand in a circle facing each other.  Each person does one rep at a time moving arou
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Pre-K: September 26, 2017

Skill work: Stinkbug around the plate: Start with your hands on the floor, toes on a smooth bumper plate, and hips high.  Walk your hands around the box in a circle keeping body position as constant as possible.  If needed, go halfway around at a time.  Make sure to practice going bot
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