YES! We’re holding our first ever CFNE Kids Throwdown on Sunday, January 30th in our box in Natick, MA.
There will be plenty of divisions for kids to choose from. Below are the divisions and workouts, so kids/parents/coaches can prepare and plan ahead. There are recommended ages, but because skill levels can vary so much with kids we don’t want age to be “the” determining factor.
*These are all very rough guidelines. Athletes should be placed based more on skill level than age. In all cases, athletes should be able to perform movements safely while hitting full range of motion.
Pups: 8 years or under. Beginner/non-competitive.
Pack 1: 8-10 year olds. Familiar with all movements, but still learning the basics/safe technique.
Pack 2: 10-13 year olds. Advanced skill level, learning to move more “efficiently”.
Big Dawgs: 13+ year olds. Very advanced, continuing to fine tune movement. This group should be able to train at an adult level class.
Each athlete will have a judge to assist them with counting, meeting standards/form and logistics for each WOD.
This event is intended to be open to ALL interested kid athletes. Participants are NOT required to be a current member of a CrossFit Affiliate. We have tried to create workouts that every kid can modify and be part of. As with most competitions, the only drawback of modifying is that it will bump them down below any athlete that performs the WOD as Rx’d. We are also leaving it up to individual affiliates to invite any other “groups” that they feel might have fun with this (ie. town teams, school teams).
For obvious reasons, we are asking parents/coaches to pre-register athletes so we can plan appropriately. Of course, we will allow day-of registration, but we prefer to organize numbers as far ahead of time as possible. Please fill out the registration form athttp://crossfitnewengland.com/
Each kid athlete will receive a “goodie bag” full of prizes from various donors (Again Faster, Puma, Steve's Club, etc.). Prizes will be awarded to the top three finishers in each division.
We will need PLENTY of volunteers for this event: judges, set-up/break-down, handling awards, scoring, etc. Seriously, the more volunteers the smoother this thing will run...so, please let us know if you’ve got anyone willing to help!
PUPS DIVISION
This division will not receive places (ie. 1st, 2nd, 3rd). Instead each PUP athlete will receive a Certificate of Participation upon completion of the event.
WOD 1: SURVIVAL OF THE STRAIGHTEST
10 minute Plank Hold
The “penalty” for losing proper form OR knees-hips-chest dropping to floor is 3 short running laps. Once the athlete completes the run, they can go back to their plank hold. This continues for 10 minutes.
*STANDARDS*
Only toes and forearms/hands may be in contact with floor, must maintain a straight line from heels to shoulders.
WOD 2: TABATA TOTAL
Kid athletes will get a final score for the TOTAL number of reps (ie. 275 reps vs. a number for each exercise) for all four of the following exercises:
(1) Burpees
(2) Ab Mat Sit-ups
(3) Squats
(4) Single jumps with a jump rope
*STANDARDS*
- Burpees: CHEST must make contact with the ground, and clap overhead while in the air.
(2) Ab Mat Sit-ups: Head and hands make contact with the ground, shoulders hit knees at top.
(3) Squats: Butt below knee, full stand at top.
(4) Single jumps with a jump rope: Rope must pass under feet on each rep.
PACK DIVISION 1
WOD 1:
10 Hang Power Cleans (25/15)
100 ft. OH Lunges (10/5)
5 Double-Unders OR 40 Single Rope Jumps
*STANDARDS*
- Hang Power Cleans: Rep starts from the HANG position (vs. a power clean from the ground), full stand before weight comes down for next rep, elbows in front of bar at top of rep.
- OH Lunges: Weight must remain “over head”, not “resting on top of head”, knee must make contact with ground, and hips-legs must reach full hip extension after each lunge.
- Double-Unders: Rope must pass under feet TWICE for each rep.
- Single Rope Jumps: Rope must pass under feet on each rep.
WOD 2:
500 Meter Row
Then,
AMRAP “CINDY: The Little Sister”
5 Jumping Ring Pull-ups
7 Push-ups
10 Squats
10 Minute cap for entire WOD
*After the row, the athlete will use their remaining time to complete “as many rounds as possible” of “CINDY: The Little Sister”.
*STANDARDS*
- Row: Screen distances will descend from 500 meters down to zero. Athlete can choose draft.
- Jumping Ring Pull-ups: Each athlete will get their own ring that will be set at a distance where, with arms straight and overhead, their wrists meet the bottom of the ring. At the top of their pull-up, their chin needs to clear the bottom of the ring.
- Push-ups: Full extension at top, chest to deck at the bottom.
- Squats: Butt below knee, full stand at top.
PACK DIVISION 2
WOD 1:
10 Hang Power Cleans (45/30)
100 ft. OH Lunges (25/10)
10 Double-Unders OR 50 Single Rope Jumps
*STANDARDS*
Same as Pack 1, WOD 1
WOD 2:
500 Meter Row
Then,
AMRAP “CINDY”
3 Pull-ups
8 Push-ups
12 Squats
10 Minute cap for entire WOD
*STANDARDS*
- Row: Screen distances will descend from 500 meters down to zero. Athlete can choose draft.
- Pull-ups: Full extension/elbows locked at bottom, chin over the height of the bar at the top.
- Push-ups: Full extension at top, chest to deck at the bottom.
- Squats: Butt below knee, full stand at top.
BIG DAWGS
WOD 1:
10 Hang Power Cleans (65/45)
100 Ft. OH Lunges (35/25)
15 Double-Unders OR 60 Single Rope Jumps
*STANDARDS*
Same as Pack 1, WOD 1
WOD 2:
750 Meter Row
Then,
AMRAP “CINDY”
5 Pull-ups
10 Push-ups
15 Squats
10 Minute cap for entire WOD
*STANDARDS*
*STANDARDS*
- Row: Screen distances will descend from 750 meters down to zero. Athlete can choose draft.
- Pull-ups: Full extension/elbows locked at bottom, chin over the height of the bar at the top.
- Push-ups: Full extension at top, chest to deck at the bottom.
- Squats: Butt below knee, full stand at top.
