Crossfit Lillington – Mayhem Affiliate – Kids (5-8)
Warm-up
Line kids up on the turf. Set a cone 15 yards out. This warmup is focused on following directions, so the movements will be different each time coach says “go.”
The coach will give directions, such as “bear crawl to the cone and jog back. Ready, go.” Repeat this, switching up the directions each time. Some other examples are “skip to the cone, then walk back.” Or, “jog to the cone and back 3 times.”
Do this for 5-7 minutes.
Skill
D-Ball Slams
Use the same cues as deadlifts for the first portion of the slam. Chest up, flat back, ball between feet. As they lift, remind them to extend the hips (squeeze the booty) quickly to get power from the hips. Emphasize slamming the ball hard between their feet so it doesn’t roll away.
Metcon (Time)
Place kids into teams of 3-4. Each team has one ball. One kid at a time carries the ball 15 yards, performs 5 d-ball slams, then brings the ball back to the next teammate. The team to finish all members first, wins! The losing team/teams must perform 5 synchro burpees.
Game
toilet tag