03/18/2019

Classic Fitness – Youth Strength and Conditioning – Preteen

Warm-up

Rowing warmup #3 (No Measure)

5-10 Hips only strokes

5-10 Hips and Arms

5-10 Legs and Hips

5-10 2 Pause strokes

5-10 1 Pause strokes

20 Strokes

Warm-up (No Measure)

12/12 Arm Circles

12 Ring Rows

6 Dive Bombers

12 Squats

12 Glide Throughs

6 Dive Bombers

12 Squats

with Barbell:

5-10 Press

5-10 Push Press

Weightlifting

Push Press (3 x 5)

Gymnastics

Pull-ups (3 x 8)

Metcon

Metcon (Time)

2 Rounds

300m Row

15 Thrusters

8 Pullups

Game

Games – Hand Tag (No Measure)

Players all start in the Bear Crawl position with hands and feet on the floor. Everyone is ‘it’ simultaneously, and must try to tag everyone else. Tags can only occur on the hand, while the hand is on the floor. All players must stay in the Bear Crawl position the entire game. Once tagged, the player must perform some movement (burpees, squats, etc.) to get back in the game.