KIDS HalloWOD 3!!!
“Creepy Crawlers”
9-6-3
Deadlifts
Burpee Box Get Overs with Wallball
5 minute time cap

At the beginning of “3, 2, 1, Go” the athlete will begin with 9 deadlifts. Each deadlift must begin with the bar on the ground and complete the rep with their hips and legs locked out. After the deadlifts are complete, the athlete will do a burpee (chest and quads must touch the ground at the same time), grab the ball and get it over to the other side. The athlete must then get to the other side of the box as well whether they jump, step or crawl over it. The only thing that is not permitted is going around the box. They must go OVER it. That will be one burpee box get over with the wallball. The rep is complete when both the ball and the athlete get over the box. After they complete 9 reps, the athlete will go back to the bar to complete 6 deadlifts, then back to the ball and box for 6 burpee box get over with the wallball. Then 3 and 3. Time will be marked when the last burpee box get over with the ball is complete, or the total reps will be marked if the 5 minute time caps approaches before the athlete finishes. Judges will not be able to assist with the ball so be sure not to toss the ball or allow the ball to get too far away from the box.
Ages 5-10: 35# deadlifts, 20 inch box, 10# ball
Ages 11-13: 65# deadlifts, 24 inch box, 14# ball

TOP 4 Teams will advance to the finals, but the WOD will not be announced until right before it is performed.

MAX CLEAN AND JERK

At "3, 2, 1, Go," beginning with 1 empty barbell both athletes will have a combined 10 minute time cap to find their 1 rep max clean and jerk.  The clean can be performed as a power, split, or squat clean, and the jerk can be performed as a split or push jerk.  Athletes can attempt as many lifts as needed in any order, but once a weight is attempted the weight can not be decreased on the barbell for either athlete.  Score will be the combined weight of both athletes greatest, successful clean and jerk.

KIDS HalloWOD 2!
“Monster Dash”
12 Minute AMRAP
2-4-6-8….
DB Push Press
Shuttle Sprints

How long can your little monster keep their pace?
At “3, 2, 1, Go!” each monster will begin with 2 dumbells on the floor, clean them up and begin with 2 push press. At the beginning of each dumbell push press the dumbbells must come in contact with their shoulders and their arms, hips and legs must reach full extension with their dumbells locked out over head to complete each rep. After 2 dumbell push press, the monster will begin their shuttle sprints. The monster must begin their first shuttle run with both feet behind the starting line, touch the beginning side with one hand and then run/walk 25 feet to the other side. The monster must get BOTH feet on the other side of the line and touch it with one hand. That is 1 shuttle run. Then the monster will run back and do the same thing to the beginning line. Each shuttle run (including the first and last one) will begin AND end with BOTH feet crossing the line and must touch the ground with 1 hand. After both runs are complete, the monster will now do 4 db push press and 4 shuttle runs (2 there and backs.) Then, the pattern will continue with 6 db push press, 6 shuttle runs (3 there and backs) and so on until the 12 minute AMRAP has ended. The score will be total number of reps.
Ages 5-10: 5# DB Push Press
Ages 11-13: 10# DB Push Press

“The Frightful Eights!”

8 Minute AMRAP
8 DB Snatches
8 Calorie Row
8 Sit-ups

*Please practice with your kids to make sure they know how to get on and off their rowers by themselves.

Kids 5-10:
DB Snatches 5#

Kids 11-13:
DB Snatches 10#

 Workout Flow:

At "3, 2, 1, Go," each athlete will begin their dumbell snatches with their dumbell on the floor.  The snatch will be successful when the athletes hips, legs and arms are completely locked out and the dumbell is above their head in line with their body. The athlete must alternate arms each rep. After 8 dumbell snatches are complete, the athlete will move to the rower and complete 8 calories. After the athlete has completed 8 calories on the rower, they will begin their 8 sit-ups. The sit-ups will be done with full range of motion beginning with their legs in a butterfly position and their hands touching their feet. The athlete will then lay back, touch the ground behind their heads with both hands and then complete each rep by touching their feet. After the 8 sit-ups are finished the athlete will repeat the workout from the beginning until the 8 minutes is up. Score will be total number of reps. 

4 Rounds:

3:30 Minute AMRAP: 

Partner A- 250/200 Meter Row

Partner B- 12 deadlifts, 12 STOH

then switch 

Partner A- 12 deadlifts, 12 STOH

Partner B- 250/200 Meter Row

Remainder of the time max distance weighted walking lunges* 

1 minute rest

Standards:

RX: (135#/95#) Deadlifts, Shoulder to Overhead and OVERHEAD Walking Lunges

Intermediate:  (95#/65#) Deadlifts, Shoulder to Overhead, and FRONT RACK Walking Lunges

Scaled:  (65#/45#) Deadlifts, Shoulder to Overhead, and BACK RACK Walking Lunges

Workout Flow:

At "3, 2, 1, Go", both athletes will begin a 3:30 minute AMRAP. Athlete A will begin to row 250 meters (or 200m for women) while Athlete B completes 12 deadlifts and also 12 shoulder to overhead with the same barbell. After both athletes have completed this task the athletes will switch tasks while Partner B resets the monitor back to 0 meters and rows their 250 meters (or 200 meters for women)  while Partner A completes his/her 12 deadlifts and 12 shoulder to overhead movements. After each athlete has completed both tasks, with the remaining time left on the clock, the athlete that just completed the deadlifts and shoulder to overhead will begin to accumulate as many 5 foot sections of lunges with their barbell as possible until the time is up. Both feet must pass the 5 foot section before the barbell is dropped for the rep to count. If it is dropped before both feet cross the line, the entire section must be redone with feet beginning before that line. After the 3:30 minute AMRAP has ended, the athletes will have a 1 minute rest before the next 3:30 minute AMRAP begins. Athletes must take turns each round beginning in the opposite position.  This workout will consist of four, 3 and a half minute AMRAPS with a 1 minute rest in between each set.

RX:

For Time

50 Calorie Ski

40 Burpee Box Jump Overs (30"/24")

30 Squat Snatches (135#/95#)

10 minute time cap

Intermediate:

For Time

50 Calorie Ski

40 Burpee Box Jump overs (24"/20")

30 Squat or Power Snatches (95#/65#)

10 minute timpe cap

Scaled:

For Time

50 Calorie Ski

40 Burpee Box Step Overs (24"/20"

30 Squat Or Power Snatches (75#/45#)

10 minute time cap

Workout Flow:

In this event Athlete 1 and Athlete 2 will be given the option to share all reps and may switch out athletes at any time they choose. Athletes do not have to split the reps evenly.  All 50 calories must be completed before athletes begin their burpee box jump overs.  The burpee in this movement must be done facing the box.  If the standard for the division states "jump," the athlete must have a 2 feet take off.  On both the burpee box jump overs and burpee boxt step overs, the athletes do not have to extend thier hips on the top of the box, but their hands or arms many not come in contact with the box or their legs at any time.  If this happens, the athlete must perform the jump or step over again from the same side.  The athlete does not have to complete the burpee over again.  When all 40 burpee box jumps are complete they may begin their snatches.  As mentioned before, these snatches may be partitioned in any way the athletes choose.   Each snatch will be successful when the athletes hips, arms, and legs are extended with the barbell overhead in line with their body. This workout will be completed when the 30 snatches are successfully performed or the 10 minute time cap has been reached.