SUBJECT: MOVEMENT
GRADE LEVEL: 8
Crossfit Objective 1.
For students to learn what Crossfit is.
2.
For students to understand how to do basic Crossfit moves correctly.
3.
For students to realize that exercising can be fun.
4.
For students to understand basic Crossfit vocabulary.
5.
For students to be able to program their own workout.
6.
For students to be able to see a Crossfit facility.
Materials The students will need: • Sneakers • Clothes that will be comfortable to move around in (both for inside and outside)
The school must provide: • Jump ropes • Wall balls (or something comparable) • Barriers (about a foot off the ground) • Boxes (or something comparable for step-ups)
Procedures 1.
DAY ONE
• Describe what a “WOD” is • Teach the proper technique for air squat • Teach the proper technique for push up • WOD • 3 Tabatas: • Air squats • Push ups • Jump rope
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DURATION: 6-8 WEEKS
SUBJECT: MOVEMENT
2.
GRADE LEVEL: 8
DAY TWO
• Teach the proper technique for a step up • Teach the proper technique for mountain climbers • WOD • 5 Rounds AFAP: • 10 step ups • 200 m sprint • 20 mountain climbers
3.
DAY THREE
• Teach the proper technique for burpees • Review the air squat • WOD: • 4 Rounds AFAP: • 10 burpees • 200 m run • 10 squats • 200 m run
4.
DAY FOUR
• Field trip to Crossfit 401 • Ladder drills • Teach the proper technique for doing an assisted pull up • Teach the proper technique for barrier hops • WOD: • 3 Rounds AMRAP: • 45 seconds burpees • 15 seconds rest • 45 seconds pull ups • 15 seconds rest • 45 seconds barrier hops • 15 seconds rest • 45 seconds squat • 15 seconds rest
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DURATION: 6-8 WEEKS
SUBJECT: MOVEMENT
5.
GRADE LEVEL: 8
DURATION: 6-8 WEEKS
DAY FIVE
• Introduce what a 1 x 5 is • 1 x 5 warm up • squats • plank • flutter kicks • push ups • burpees • WOD: • 7 Rounds AFAP: • 10 push ups • 10 sit ups • 10 squats
6.
DAY SIX
• Review all previous exercises • Teach proper technique for wall balls • Teach proper technique for star jumps • WOD • Deck of Cards: • spades = wall balls • clubs = sit ups • hearts = barrier hops • diamonds = star jumps
7.
DAY SEVEN
• Teach how to make their own WOD • Have them choose the exercises for the day • WOD • 12 Minutes AMRAP: • 5 push ups • 10 sit ups • 15 jumping jacks • 200 m sprint
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SUBJECT: MOVEMENT
GRADE LEVEL: 8
DURATION: 6-8 WEEKS
• Reflection on Crossfit • What did you like? • What did you not like? • Any other comments?
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