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The Best CrossFit Workouts for Kids

January 18, 2023 3 min read

The Best CrossFit Workouts for Kids

CrossFit is a high-intensity fitness program that combines elements of cardio, strength training, and gymnastics. It’s a great way for kids to stay active and build physical and mental strength, but it’s important to ensure that the workouts are age-appropriate and safe. In this article, we’ll go over some of the best CrossFit workouts for kids and provide tips for how to modify them to suit different age groups and skill levels.

CrossFit Workouts for Kids

Here are some CrossFit workouts that are suitable for kids:

1. “The Seven”

This workout consists of seven exercises that are performed for seven rounds. The exercises can be modified to suit different age groups and skill levels, but some examples include push-ups, sit-ups, squats, lunges, burpees, and jumping jacks. For younger kids, you can reduce the number of rounds or use lighter weights or no weights at all. For older kids, you can increase the number of rounds or add more challenging exercises like kettlebell swings or box jumps.

2. “AMRAP” (As Many Rounds As Possible)

AMRAP workouts involve completing as many rounds of a specific set of exercises as possible within a certain time frame. For kids, you can choose exercises that are suitable for their age and skill level, such as jumping jacks, squats, lunges, and push-ups. You can also incorporate elements of play, such as hula hooping or jumping rope, to make the workout more fun. As with “The Seven,” you can adjust the difficulty of the workout by adjusting the time frame or the number and difficulty of the exercises.

3. “The Chief”

This workout involves performing three rounds of a set of three exercises, with the number of reps increasing each round. For example, you might start with three push-ups, three squats, and three sit-ups in the first round, then move on to six reps of each exercise in the second round, and nine reps in the third round. You can modify the exercises to suit different age groups and skill levels, and you can also adjust the number of rounds or the number of reps per round to make the workout more or less challenging.

Tips for Modifying CrossFit Workouts for Kids

When it comes to CrossFit workouts for kids, it’s important to ensure that the exercises are age-appropriate and that proper form is maintained to prevent injury. Here are some tips for modifying CrossFit workouts for kids:

1. Choose exercises that are appropriate for the child’s age and skill level

Younger kids may not be ready for exercises that require a lot of strength or coordination, so it’s important to choose exercises that are appropriate for their age and skill level. For example, you might start with basic bodyweight exercises like push-ups, squats, and lunges, and gradually introduce more challenging exercises as the child gets stronger and more comfortable with the movements.

2. Use proper form

Proper form is crucial to prevent injury, especially when it comes to kids. Make sure that kids are using proper form when performing exercises, and correct them if they are not. It’s also important to make sure that kids are using the appropriate weight or resistance for their ability level, as using too much weight can lead to poor form and increase the risk of injury.

3. Gradually increase the intensity

As kids get stronger and more comfortable with CrossFit workouts, you can gradually increase the intensity by increasing the number of rounds, reps, or weight. This will help them continue to challenge themselves and make progress without overwhelming them or increasing the risk of injury.

4. Make the workouts fun

One of the keys to keeping kids motivated to participate in CrossFit workouts is to make them fun. This can be as simple as incorporating games or play into the workouts, or by making the workouts a team activity. You can also mix up the workouts by trying different exercises or incorporating different equipment, such as jump ropes or hula hoops.

Conclusion

CrossFit workouts can be a great way for kids to stay active and build physical and mental strength, but it’s important to ensure that the workouts are age-appropriate and safe. By choosing exercises that are suitable for the child’s age and skill level, using proper form, gradually increasing the intensity, and making the workouts fun, you can help kids get the most out of their CrossFit workouts and enjoy the benefits of this challenging and rewarding fitness program.