Kids: September 4, 2013 – CrossFit Agoge

Kids: September 4, 2013

Bar rows

Bar rows

Warm up:

3 Rounds

20 sec Jump rope

20 sec T-push ups

20 sec Handstand kick ups

Skill work:

Bench drill

WOD:

AMRAP in a given amount of time of

7 Squats

7 Kettlebell swings

7 Tuck jumps

Game!

3 Responses

Eric

March 4, 2015 at 2:52 pm

Hey Agoge!

Starting a CFK class at CrossFit Old Bay and as instructed, searching this wonderful site for some ideas. I came across this one in particular and I, nor some of the finest brains around me, have heard of the “Bench Drill.”
Could I trouble you for some insight on this?

Thanks for everything!

-Eric
1. KB
  
  March 4, 2015 at 5:36 pm
  
  Eric
  
  No problem! The Bench Drill is the fix you learned for “sliding” at your CFK Seminar. Hide your toes under a bench and work hard to keep your knees away from the bench as you squat. A parallette works great for smaller kiddos!.
  
  Hope that helps!
2. KB
  
  March 4, 2015 at 5:38 pm
  
  Also – We also worked on Squats in April 2014 and November 2014 so there might be some more ideas for Skill Work there 😉