Skill
30 L-Pull Ups in as few sets as possible

Metcon
3 Rounds of
1 Minute of Box Jumps
1 Minute of Dumbbell Push Presses
1 Minute of Wallballs
1 Minute rest

Post total reps to comments.

Progression in CrossFit Kids – CFKI

Team Throwdown Workouts are here!

Workout One:

  • Row 1500meach member must row a minimum of 250 metres, and only row once (some team member has to pick up the slack here)
  • 100 Burpee pull ups: 2 team members at a time (min of 5 repetitions at a time, max of 10). Every member of the team must do at least 5 burpee pull ups. The height of the burpee pull up can be adjusted to suit your level.
  • 100 Front Squats from the rack, 60Kg/40Kg:  2 team members working at a time (min of 5/max 10). Every member of the team must do at least 5 Front Squats. Weight can be adjusted to your level.
  • 100 Deadlifts, 80kg/50Kg: 2 team members working at a time (min of 5/max 10). Every member of the team must do at least 5 Deadlifts. Weight can be adjusted to your level.
  • 50 Double Unders each: 2 team members working at a time. Members who can’t do double unders will do 100 single unders.

Workout Two:

  • 100 Wall Balls: 1 person working at a time at a time. Members must switch when a wall ball is dropped or ‘no-repped’
  • 150 Power Snatches (35kg/20Kg)/150 Push Jerks (60Kg/40Kg)/150 Kettlebell Swings (24Kg/16Kg)/150 Box Jumps4 team members working at a time together on this, with one resting. Must rotate after 5-10 reps of each exercise so that everyone does everything with one member resting each time. Weight can be changed to suit your level.
  • 400m run. All members must start together, finishes when last person crosses the line.

The first heat will start at 12 noon sharp, with two teams going ‘head to head’ at a time. Team meeting and strategising to start at 11am, with official rules at 11.30am.