LAST CHANCE FOR CROSSFIT KIDS! - Crossfitcove

LAST CHANCE FOR CROSSFIT KIDS!

LAST CHANCE TO SIGN UP FOR CROSSFIT KIDS AT THE COVE!

 

Yes, it’s time for COVE SUMMER SCHOOL (the cool kind). CrossFit Cove Kids is a 6-week specialty program for kids 8 – 12 years old. We expose them to the joy and fun of group exercise in a safe and encouraging setting. Through CrossFit programming specifically designed for them, we are providing an fun alternative to the sedentary lifestyle that pervades our kids’ lives (a.k.a. the Minecaft/Fortnite/iPhone generation).
Our intent is to have the children learn the points-of-performance of foundational movements that have universal application; developing motor recruitment pathways and ensuring safe and efficient movement now as well as into the future. What they do and how they feel as a result, will provide them a definition of what fitness is and means to them. In addition, layering information about their bodies and nutrition will lead to an understanding can serve these young athletes for a lifetime and develop a love for fitness and community. Cove Kids classes also provide an opportunity to hone life skills such as perseverance, teamwork and working hard!
Young athletes will be exposed to the fundamental principles of CrossFit in which we demand that they develop the mechanics and consistency in various functional movements. Once a level of mastery has been attained they will then be exposed to a level of intensity that is appropriate for them. Our Cove Kids will be given to the same high levels of instruction that you can expect from the coaches of the CrossFit Cove.
The program starts Wednesday, July 11th at 6:30pm and will continue for six consecutive Wednesdays. The cost for the program is $80. If you are interested in enrolling your child or have any questions please email us at Info@CrossFitCove.com

 

GYMNASTICS

 

HSPU

10 total Negatives into a deficit (25s or 45s)

THEN

3 sets:

10 Shoulder Taps (ideally kicking up to the wall, but can go from wall walk also)

10 Overhead Tricep Extensions (1 or 2 DBs)

 

Pushup

15 Negatives into a deficit (use DBS)

*Hold body just above the ground for 5 seconds on each rep

THEN

3 sets:

8 DB Floor Press (go heavier than last week)

8 Archer Ring Pushups

METCON

 

For time:

10 Chest to Bar Pull ups

20 Sit ups

15 Thrusters

20 Chest to bar Pull ups

20 Sit ups

15 Thrusters

30 Chest to bar Pull ups

20 Sit ups

15 Thrusters

*12 min time cap

 

Fitness: Elevated/Regular Ring Rows 45/35

Performance: Pullups, 75/55

Open: C2B, 95/65

 Coach’s Tip: We are really getting into the weeds with the skill work.  We have some advanced movements for both the HSPU and Pushup groups that can easily be modified to your abilities.  This is how and when you develop the strength to get better at those movements.  The metcon is high intensity with increasing reps on the pullups.  Break them up early so you can keep them going and cut down on rest.

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