2025-11-16 — Kids WOD

7-minute AMRAP:
• 45 seconds jumping
• 6 push presses
• 4 crab reaches

 

 

Coaches notes:  this might or might not be part of weekly

Inspired by: https://www.crossfit.com/pro-coach/crossfit-kids-part-1

Rules: FUN. BUILD FOR LIFE not for TIME.

Breakdown:

As many rounds and reps as possible in 7 minutes of:

45 seconds of jumping variations

  • Jumping in place
  •  Jumps forward/back/side
  • “Pretend jump rope”
  • Toe raise (KoT)
  • Tib Raise (KoT)
  • Start every “full min” for easier count

6 push presses (light object)
— Small soft ball / light sandbag / stick

  • to the moon

4 crab reaches
— 2 per side

  • Animal Flow – start in ape (squat) do underswitch to crab
  • Get to APE,

Added: ROKP sled with kids and play with ropeflow.

Covered (for adult) all 3 +1 foundations: Walk, Squat, Spine rotations + Grip

Thoughts for next week: Capoeira basics

Ginga
The basic capoeira step — a flowing side-to-side rhythm with the feet moving back and forth.

Esquiva
Simple ducking and dodging movements — bending the knees and shifting the body to avoid an imaginary attack.

Meia-lua de Frente (very soft version for kids)
A gentle half-moon kick performed in a slow, circular motion.

Cocorinha
A low squat-defense position — kids crouch down and cover up like a playful shield.

Rolê
A small circular ground movement — rotating around one leg while staying low and smooth.