1-17-17

Thomasville CrossFit – Youth Program

Weightlifting

Bench Press (3-3-3(max))

60%-70%-80%(max reps)

Gymnastics

Pull-ups (10-10-max reps)

Dips (10-10-Max Reps)

Crab Walk Game (No Measure)

NUMBER OF ATHLETES THAT CAN BE ACCOMMODATED

4+

EQUIPMENT/PROP REQUIREMENTS

2 medicine balls (light)

2 cones

Chalk or tape to mark the floor

DESCRIPTION OF GAME (SET-UP, RULES, CHOREOGRAPHY)

Use chalk or tape to make two starting lines next to each other. Place a medicine ball at each starting line and

a cone approximately 3 m in front of each (the distance depends on the level of ability of the class). The class is

divided in half, with each team lining up behind its starting line. In a relay-race format, the player at the front of

the line gets into a crab-walk position and pushes the ball to the cone and back. The players can use any part of

their body to move the ball. Once the ball and player cross the starting line, the next player can begi