This is a PPT to explain students how Crossfitness works and how to practice it at school with children in a proper and safely way.

1. CrossFitnessCrossFitness

2. What is CrossFitness?
An strength and conditioning program built upon
constantly varied, functional movements executed at
high intensity.

3. As Crossfitness is very hard for children, at
school we will practice…
CROSSFITNESS JUNIOR

4. Why should be practice Crossfitness Jr?
Because develop the 10 most important capacities to be FIT
1. Cardio Vascular and cardio respiratory endurance –gas exchange
2. Stamina –muscular endurance
3. Strength
4. Flexibility
5. Power
6. Speed
7. Coordination
8. Accuracy
9. Agility
10. Balance

5. Why should be practice
Crossfitness Jr?
Because develop the 10 most important capacities to be FIT
1. Cardio Vascular and
cardio respiratory
endurance
(gas exchange)

6. Why should be practice Crossfitness
Jr?
Because develop the 10 most important capacities to be FIT
2. Stamina –muscular endurance

7. Why should be practice Crossfitness
Jr?
Because develop the 10 most important capacities to be FIT
3. Strength

8. Why should be practice Crossfitness
Jr?
Because develop the 10 most important capacities to be FIT
4. Flexibility

9. Why should we practice Crossfitness
Jr?
Because crossfit kids develop the 10 most important capacities to be FIT
5. Power

10. Why should be practice Crossfitness
Jr?
Because develop the 10 most important capacities to be FIT
6. Speed

11. Why should be practice Crossfitness
Jr?
Because develop the 10 most important capacities to be FIT
7. Coordination

12. Why should be practice
Crossfitness Jr?
Because develop the 10 most important capacities to be FIT
8. Accuracy

13. Why should be practice Crossfitness
Jr?
Because develop the 10 most important capacities to be FIT
9. Agility

14. Why should be practice Crossfitness
Jr?
Because develop the 10 most important capacities to be FIT
10. Balance

15. Why are these capacities important?
Because improving these capacities, you will improve…
Your health At other sports
YOUR LIFE

16. How We Do It
Functional Movement
◦ Common Universal Movement Patterns.
◦ Universally Scalable. Adaptable to all levels.
Constant Variation
◦ Routine is the enemy.
◦ Many different execises mixed and combined.
High Intensity
◦ Uncomfortable, but…
◦ At school we will not reach really high intensity.
◦ You can rest as much as you want, and you can follow your own
pace…

18. Crossfitness kids
exercises
Weightlifting/Power Lifting
◦ Squat, presses, jerks, snatch.

19. Crossfitness kids
exercises
Gymnastics
◦ Pull-ups, dips, rope climb, push-ups, sit-ups,
handstands.

20. Crossfitness kids
exercises
Monostructural Cardio
◦ Run, bike, row, swim, jump rope.

21. Where We Do It
The faciliy to practice crossfitness is commonly
named BOX.
There are not mirrors, so the main goal is not to
look at your muscles...
The main objective is to be a Complete, fit,
polivalent and HEALTHY athlete.

22. How We Do It
WARM UP
 TECHNICAL / STRENGHT PART.
 WOD (WORKOUT OF THE DAY)
 CALM DOWN

23. WHAT IS A WOD?
IT`S THE WORKOUT OR THE ROUTINE OF THE DAY.
THERE ARE DIFFERENT KIND OF WOD`S
- AMRAP (As Many Repetitions/Rounds
As Possible in a short period of time)
EXAMPLE: AMRAP 5’
5 Air squat
5 Push up
5 Bench jumps
5 Sit ups

24. WHAT IS A WOD?
IT`S THE WORKOUT OR THE ROUTINE OF THE DAY.
THERE ARE DIFFERENT KIND OF WOD`S
- For time (Complete the routine as fast as possible)
EXAMPLE: Complete 3 rounds of:
50 skipping rope
5 Burpees
120m run (1 lap around the football field)

25. WHAT IS A WOD?
IT`S THE WORKOUT OR THE ROUTINE OF THE DAY.
THERE ARE DIFFERENT KIND OF WOD`S
- EMOM (Every minute on the minute). Perform the reps, and
rest until the following minute starts. We Count the number of
rounds.
EXAMPLE: Emom 5´
3 wall ball
3 push ups

26. WHAT IS A WOD?
IT`S THE WORKOUT OR THE ROUTINE OF THE DAY.
THERE ARE DIFFERENT KIND OF WOD`S
- TABATA (Circuit training, in which we work while the music is
playing, and we rest when the music stops. Normally 20’’work,
10’’rest)
EXAMPLE: Tabata with 8 exercises
- Star jumps
- Lungees
- Push ups
- Bench jumps
- Sit ups
- Burpees
- Squat air
- Bear step (10 meters)
In a tabata you can do
4 exercises and repeat
them twice, or two
exercises and repeat
them 4 times.

27. WHAT IS A WOD?
IT`S THE WORKOUT OR THE ROUTINE OF THE DAY.
THERE ARE DIFFERENT KIND OF WOD`S
- There are WODS by pairs, trios or teams.
EXAMPLE OF A WOD BY PAIRS
2 LAPS AROUND THE FOOTBALL PITCH
10 BURPEES OVER THE BAR
20 SQUAT AIR
100 JUMPING ROPE
(1 ATHLETE WORK, 1 ATHLETE REST)
YOU DECIDE THE STRATEGY!!

28. WHAT IS A WOD?
IT`S THE WORKOUT OR THE ROUTINE OF THE DAY.
THERE ARE DIFFERENT KIND OF WOD`S
- There are WODS by pairs, trios or teams.
EXAMPLE OF A WOD BY TRIOS
3 ROUNDS OF:
2 SIT UPS
3 PUSH UPS
4 LUNGEES
5 SIT UPS
6 JUMP ROPE BY GROUP
(1 ATHLETE WORK, 2 ATHLETES REST)
EACH ATHLETE MUST FINISH THE EXERCISE TO GO TO THE NEXT
ONE.

29. WHAT IS A WOD?
IT`S THE WORKOUT OR THE ROUTINE OF THE DAY.
THERE ARE DIFFERENT KIND OF WOD`S
- There are WODS by pairs, trios or teams.
EXAMPLE OF A WOD BY TEAMS
AMRAP 10’
2 WALL CLIMB
2 WALL BALL
(1 ATHLETE WORK, 1 ATHLETES SKIPPING ROPE, 2 ATHLETES REST)
EACH ATHLETE MUST FINISH THE EXERCISE TO GO TO THE NEXT
ONE.

30. CURIOSITIES
- Some WODS
have a name as
a tribute to
different people
(Murph, Fran…).
- Several wods
have women
names (Cindy,
Bárbara, Linda,
Annie…)

31. CURIOSITIES
- Some WODS have a name as a tribute to different people
(Murph, Fran…).
- Several wods have women names (Cindy, Bárbara, Linda,
Annie…)
- TIME CAP: Is the time limit to finish the WOD.
- There are different levels depending on how we scale or
adapt the WOD to our level:
- HERO: More difficult than competing (more weight)
- RX Competition level
- L1 (1 adaptation)
- SCALED (more than 1 adaptation)

32. Now you can enjoy
Crossfitness Jr!