Week 8

Week 8

Monday

Warm-up: relays

Tunnel relay: The team stands behind each other with the legs apart. The last in the row crawls through the legs to the front and stands at the front of the line

Leap frog: The team members bend over standing approx. 1 meter apart. The last player leap frogs all of the players and joins the front.

Centipede race: The team makes a line in the press-up position. The feet of the person in front are placed on the shoulders of the person behind. The race can begin.

Assessment: 800 meter run

No WOD

Tuesday/Wednesday

Warm-up: Team tire flips (review Angry Gorilla)

On the grass field, teams of 5 take turns flipping a tire 50 meters for time.  Students can pair up if necessary.  Record top times on white board.

Assessment: Shoulder Press Technique

WOD: “UCLA” (compare to week 4)

21-15-9

Push-up, Sit-up, Squat

Game: CrossFit Simon Says

Be sure to cue students during their reflections to compare today’s performance to week 4.

Thursday/Friday

Warm-up: obstacle course (suggestions—monkey bars, series of box jumps, series of forward rolls, especially if our tumbling mat has arrived by then, pick up heavy medicine ball, carry it, then throw it back, dot drills, etc.)

Assessment: Pull-ups.  Take photos for the website of anyone who improved from last time.

WOD: “Johns Hopkins” (FGB setup)

Teams of 5

10 cal row (rower sets the pace for the team)

16 KG dead lift

18” box jump

18# med ball front squat

Rest

3 rounds

Students record individual scores for each exercise on each round.  For teams using prescribed weight, add all individual scores for the team score, and put high team scores on record board.  Weight may be scaled, but team scores will not go on the board for teams using scaled weight.

Game: tug of war (rope is stored in the pe uniform room)