Crossfit Lillington – Mayhem Affiliate – Kids (5-8)
Warm-up
Junkyard dogs.
Skill
Pistol squats. Work in a progression. Start with dropping to the bottom of a squat. Then, shift weight over one foot. They may use their hand on the floor to balance if needed. The other hand grabs the toes of one foot and extends it out straight. They need to try to hold this position for 5 seconds. They can try to stand from there, but most will probably not be able to.
Next, progress to pistols from a box. Have them sit, extend one leg out, then stand without placing a hand on the box. One hand my hold the toes of the extended leg.
Next, let them hold on to the rig. Start standing, then grab toes and extend one leg with the other hand on the rig. Have them try a full pistol squat here, using the rig as support.
Lastly, anyone is wants to attempt a full pistol squatt without holding the rig may do so.
Metcon (AMRAP – Rounds and Reps)
5-6 minutes
P1: on the air runner
P2: perform
5 burpees
5 jumping squats
-Then switch-
Game
Dodgeball!