CrossFit Belleville – Little Spartans

Warm-up

800 M Run

Game

CrossFit Kids Travel

SET-UP and EQUIPMENT

Create two coned areas, about 8 x 10 feet, aligned next to each other 10 feet apart. For both teams, crate a line of cones from the centre of the edge of the 8 x 10 area. These lines should be parallel and measure at least 15 feet and up to 20 feet depending on class size.

BAGGAGE

~ 4 25-lb bumper plates

~ 5 15- lb bumper plates

~ 6 10-lb bumper plates

~ 6 medicine balls, 10-14 lb.

~ 6 medicine balls, 6-8 lb.

~ an even number of kettle bells or slam balls (lighter weight)

RULES OF PLAY

Divide the group into two teams, which might be names for destinations, such as Hawaii and the Bahamas. Teams line up alone the coned line shoulder to shoulder, with all team members facing the same direction and both teams facing each other. All baggage should be in the 8 x 10 area.

On 3, 2, 1 … go! teams pass baggage down the line. Every team member must hold and pass each object until all baggage has been offloaded to the end of the line (Baggage Claim). Baggage must be safely handled and piled neatly at the end of the line or the trainer (“TSA”) may call a delay of 30 seconds for it to be put in order.

If a team member is skipped, that piece of baggage becomes “LOST” and goes into an “unknown” area. The team will have to find it later and place it with the other baggage.

Once all baggage has been moved to Baggage Claim, the team runs 400 M together. When the team returns from the run, the kids get bak in line and return the baggage to the starting point.

NOTES

Consider the size of kids when choosing teams. Teams should be relatively equal in size and capacity. Music helps them move faster. Have two trainers available for the run – one for each team. If staffing does not allow for this, other exercises can be substituted for the 400-meter run; for example, each child does 5 push-up’s, one at a time down the line. All team members much be back in line before the team can begin to move baggage to the start.

Strength/Skill

Circuit of:

Man-makers

Farmers Carry

Split Squat

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats