The Garage Games
Youth 7-9 and 10-12 WOD’s
Sit-Up Youngster
Youth 7-9:
20 Overhead Squats (PVC PIPE) – Fully extended arms at the top, crease of hip below knee at the bottom. Loose requirement on the hips being muted.
10 Sit-ups – both hands behind the head touching the ground, and reaching so that the trunk is parallel or beyond at the top. You can grab your knees to pull up.
20 Burpees – chest to the ground, jump with a clap overhead, and you must hit hip extension.
10 Sit-ups – see above
20m walking lunge (20# Sandbag) – holding the sandbag any way you can, one knee touches the ground, stand to extension of hip and knee of the supporting leg while stepping forward.
10 Sit-ups
Youth 10-12:
See Standards Above
20 Overhead Squats (PVC PIPE)
20 Sit-ups
20 Burpees
20 Sit-ups
20m walking lunge (20# Sandbag)
20 Sit-ups
10M of Death
Death by 10M – Bear Crawl : on all fours, can be sideways or straight on, must have enough weight on the arms that if they were swept out, the athlete would fall to the floor. One foot has to cross the line to complete the length.
1st minute Bear Crawl 10M
2nd minute Bear Crawl 10M, then another 10M
3rd minute Bear Crawl 3 lengths of 10M…
Go until you cannot complete a full round, your score will be the total completed 10M segments.
Living the WODLife
Youth 7-9: 6 Minute AMRAP – 10 Burpee over bar, 30 jump rope, 10 Squat Cleans (15# barbell)
Burpee over bar – no standard for burpee extension. Chest to floor, then jumping motion over the bar. But it has to be a jump. Can be two feet or one foot, but if it is not a jumping motion, it is a no rep. Could be severely bent over though.
Jump Rope – rope passes under one time per jump, any direction, any foot hop/jump/step.
Squat Cleans – Barbell below the knee, pulled into a squat clean with hips below knees, standing to full extension before returning the barbell to below the knee.
10-12: 8 Minute AMRAP – 10 Burpee over bar, 30 jump rope, 10 Squat Clean and Jerks (15# Barbell)
See Above, besides: Jerk – once the barbell is in the rack position, get it overhead in any method possible. Full momentary extension is necessary for the rep to count. No reps will be handed out ruthlessly for kids who pull the highly seen, highly discouraged, shortened squat range and no overhead extension, that is seen rampantly in CFK classes everywhere! (those kids love to win)