CrossFit for kids. How to make a child strong, flexible and resilient

© valeriya — stock.adobe.com

Share:

What you need

• Horizontal bar
• Cabinet
• Rope
• Jump rope
• Rowing machine
• Ball

CrossFit for children is a functional type of training that develops strength, endurance, flexibility and coordination, adapted to the athlete’s young age. CrossFit classes are not yet very common among children under the age of 10-11 years, but recently many parents are increasingly thinking that their children lack strength and functional training. This has become one of the fundamental reasons why children's CrossFit is gaining well-deserved popularity.

Of course, CrossFit for children is significantly different from classes for adults - fully formed, well-developed physically people, since there are a number of special age-related contraindications, for example, axial load on the spine or the achievement of anaerobic glycolysis. Before enrolling your child in functional training classes or any other section, you must consult a doctor about possible health hazards and find a sufficiently qualified certified trainer with extensive experience working with children .

Children's crossfit. What is CrossFit for children?

Crossfit Kids is not just a scaled-down version of Crossfit, but an absolute Crossfit aimed and designed for a special segment of the population and the specific needs of this population. Neurological, cognitive, motor.

Since late 2004, Crossfit Kids has been Forging The Future Of Fitness with over 1,200 gyms in North America, Australia, Europe, Africa, India, Japan and Panama.
Crossfit Kids is currently a strength and conditioning program that is specifically designed for children and teens to help them develop a love of fitness. In group training, children and teens participate in fun workouts that provide measurable results and prepare them to become excellent athletes. Currently, more than 2,000 Crossfit Kids trainers implement their skills in more than 1,100 educational institutions from preschool to university level, integrating into the physical program of institutions. The site contains thousands of archived programs, video demonstrations and informative articles that may be of interest to parents or teachers, with a basic understanding of how the Crossfit Kids program can be implemented at home and in school.
Crossfit Kids - Workouts consist of constantly varying functional movements that provide fitness that is broader, more comprehensive and general, scalable to any level of participant. What does it mean? This means that, for the most part, no two workouts will be the same, so kids and teens never get bored and the novelty of each workout keeps participants excited. Functional movements include exercises that are fundamental to the things children need to do when they play, pull, push, run, throw, climb, pull and jump. All movements are safe and effective and are taught under the close supervision of a CrossFit Kids trained trainer. When we define fitness as broad, inclusive and general we mean that participants will be well-rounded athletes who will be the best in any sport they play because Crossfit Kids trains them in all areas.

Our training develops all 10 general physical qualities: 1. cardiovascular/cardiorespiratory endurance - Cardiovascular/Respiratory Endurance. 2. endurance - Stamina. 3. strength - Strength. 4. flexibility - Flexibility. 5. power - Power. 6. speed - Speed. 7. dexterity - Agility. 8. accuracy - Accuracy. 9. balance - Balance. 10. coordination - Coordination. Training that is scalable can also be used by children who are inactive or are not athletes by nature, the complexes are created in such a way that each participant challenges himself and receives a measurable result of personal sports achievements. General recommendations when using translated programs in the VKontakte group: KF-kids - Crossfit Kids or crossfit for children. Crossfit Kids is designed as a tool for parents, teachers and coaches to work with their children. We expect that when looking at the site, children and their parents will be purposeful and motivated to succeed, and coaches will help, monitor and guide them in training. It is important to understand and know the strengths and weaknesses in order to know when you can carry out the training as prescribed, and when it will be necessary to reduce or change it. For children, this means that they may be in the Alpha group for some exercises, but not for others. 1 alpha. This definition is used by KFK (CrossFit Kids) headquarters for teenagers or children who have been doing Crossfit for quite a long time (KF (CrossFit) classes from 7 years old 3-4 times a week) or teenagers who have been doing Crossfit for a year or more and consistently show technicality and skill in movements, and also have an indicator above the class average. 2 beta. Teenagers who practice CPK regularly and have mastered the movements, but are weak to move to Alpha. 3 seasoned. The level is intended for children for whom most of the workouts from the level below are easy, but not good enough to handle the Alpha or Beta weights. Typically these are children 10-12 years old with a year or more of experience in CPK training. 4 pack. Intended for children 9-11 years old who regularly engage in physical therapy regularly during the first year or for adolescents who have complete uncoordination and deconditioning. 5 puppies. Designed for children 5-8 years old, any advanced beginner who has been practicing CF for the first 6-12 months, or for children who have decoordination and deconditioning. 6 brood. Designed for children 4-6 years of age who are engaged in CF during the first 6 months, or for very uncoordinated children. This group can also be used as an introduction to the mechanics of movements for children who want to go along with older friends. And improve with us!

Children's crossfit, what is it. CrossFit for kids

There is an opinion that you need to work hard in CrossFit, lifting barbells and doing complex WOD exercises, or you can hear that doing CrossFit is harmful, and the popularity of this trend is just a fashion trend. There is no need to be afraid that your child will perform complex exercises or loads that are too heavy for his body. CrossFit complexes are always adapted to the age of the child. The benefits of CrossFit for children Children's CrossFit is often considered not as a separate area, but as additional preparation for various sports. Due to the fact that functional training covers the entire spectrum of physical development: speed, strength, endurance, agility, accuracy, coordination, power, etc., the child will be fully developed! The WODs for each age group will be completely different. So, for example, complexes for the little ones can include shuttle running, performing simple exercises for agility, accuracy and coordination: squats, “bear walk”, jumping over a stick, jumping onto a low platform, etc., using own weight, inflatable balls, sticks, etc. But for older children, exercises with light weights are added to the WOD to develop strength and power. In addition to all-round development, CrossFit allows you to significantly diversify the training process, making it fun and interesting. Constantly switching a child from one exercise to another will not let him get bored, and the competitive moment that WOD provides will raise the spirit of competition in the team.

“Our classes are more reminiscent of a game, rather than a fight to win at any cost”

Alexander Verkovich says that the instructor always insures the children and monitors how their body reacts:

“We look to see if the face turns red or if there is intense shortness of breath. Small groups allow you to control each student. It happens that after a few repetitions the child “loses” the technique: he begins to hunch over and do the exercise carelessly or, conversely, through force.

Then the coach suggests taking a break, drinking water, or at least changing the equipment to a lighter one. According to Alexander, when working with weights and barbells, the child’s capabilities are taken into account.

Photo source: vk.com/cfkidsfanipol

“We don’t overload children with kilograms of hardware—some even work with an empty bar. Girls practice only with a bodybar (a rubberized steel stick with knobs on the ends. - Note GO.TUT.BY).

Alexander Verkovich only occasionally introduces a competitive element to stimulate children. According to him, it is more like a game rather than a fight to win at any cost.

— I prepare signs with the names of the guys, on which they themselves mark the number of repetitions and approaches. Then we sum up the results and reward those who did it faster. But such competitions are not held in the two junior groups - there it is still difficult for the children to approach work systematically.

Children's crossfit shoes. Crossfit shoes

CrossFit is an extreme system of general physical training. The basis of this direction is the implementation of alternating basic movements with high intensity. Today, CrossFit is popular among beginners and professional athletes. To master the exercises without health consequences, you need to take care of purchasing special shoes.

Shoes that are NOT suitable for CrossFit

There are a lot of options that cannot be used for CrossFit. Below are the main ones:

The listed options can be used in other sports (running, weightlifting, etc.), but they are absolutely not suitable for CrossFit. The same weightlifting bars can prevent you from fully performing some elements, and running shoes can increase the load on your knees (due to too much shock absorption).

Finding suitable sports shoes is not easy, but you have to do it: no self-respecting coach will allow a student to do CrossFit in the “wrong” shoes or barefoot.

How to choose

In order to choose the right shoes for CrossFit, you need to focus on their functionality, not their appearance. The best option would be universal models that are suitable for indoor and outdoor exercise.

When choosing, you need to carefully look at the following parameters:

1. Material. The upper part of the product must be made of “breathable” material (freely allowing air to pass through). This will ensure normal air circulation and prevent excessive sweating of the feet. On store shelves you can find sneakers with rubberized mesh, mesh inserts, or a combination of these materials.
2. Shock absorption and weight. CrossFit shoes should have moderate cushioning to relieve joint stress when performing jumps, lunges, and various exercises with weights. Please note: the greater the weight of the sneakers, the stiffer the shock-absorbing properties of the sole should be.
3. Sole. When performing strength exercises, reliable foot support and stability are important. Therefore, it is necessary to pay attention to the sole: it must be stable and have good grip on the surface. As for sneakers with soft soles (gel or foam), they are not suitable. Such models are considered traumatic because... cannot fully protect the leg during intense training. If you wish, you can buy sneakers with a sole consisting of several parts. They bend more easily and allow for quick and sharp movements.
4. Size . Choosing the “wrong” size can end disastrously: if in everyday life uncomfortable shoes cause significant discomfort, one can only guess what harm the same shoes will cause to the feet during a high-intensity workout. Therefore, you should definitely try it on before purchasing. Shoes should fix the feet in a certain position, but not restrict movement. If you feel discomfort even while walking, try trying on different sneakers or the same model in a larger size.

Crossfit shoes that meet the listed requirements can be found in the collections of different manufacturers, for example, Reebok or Nike.

How is the lesson going?

The training begins with a warm-up. Since functional exercises involve active movements, jumping, and strength exercises, you need to warm up the joints and muscles in advance, the body must be ready for complex amplitudes and explosive tempo. A good warm-up improves the effectiveness of movements and prevents injuries.

Any basic aerobic exercise is suitable as a warm-up - walking, jogging, jumping rope, cardio equipment. The duration of the lesson is from 30 minutes to 1 hour, depending on basic training and goals.

Children's crossfit programs. CrossFit Kids is the best activity for schoolchildren!

What is CrossFit Kids? This is a specially scaled version of the load for children, built on the principles of mechanics, a sequence of intensity. CrossFit Kids helps you learn proper movement techniques from childhood and lays an excellent foundation for overall physical fitness for years to come and reduces the likelihood of musculoskeletal injuries in the future. In addition, many studies confirm that exercise is beneficial for cognitive function, which means that exercise can have a positive effect on academic performance.

The main difference between CrossFit Kids and the adult program is the fun. It is an excellent alternative to sedentary activities and brings immeasurable benefits to the child's health. Additionally, the program is scalable to suit any age or experience level.

With the advent of school in a child’s life, his lifestyle becomes almost as sedentary as that of adults. Teachers do not encourage children to be active, and they have nowhere to spend their energy; accordingly, they have difficulty waking up in the morning, do not want to eat, lose weight, acquire poor posture and a pale complexion. The physical activity of schoolchildren is extremely insignificant. Just 20 years ago, a child came home from school, threw his bag and ran outside to play, ride a bike, fight with boys, play football. What is he doing now after school? Sits either in front of the TV or in front of the computer. And as a result, children are untrained, physical activity is not enough, and instead of making them jump and run, schools, on the contrary, impose restrictions on physical education lessons.

For a child to grow up healthy, he should have 1.5 hours of physical activity a day. It's minimum. During this time, the child should jump, run, and move actively. The World Health Organization writes about this in its recommendations: “Recommended levels of physical activity for children and adolescents 5-17 years old (according to WHO, 2010): For children and young people of this age group, physical activity involves games, competitions, sports, trips, recreational activities, physical education or planned exercise within the family, school and community.

To strengthen cardiovascular and musculoskeletal health and reduce the risk of non-communicable diseases, the following physical activity practices are recommended: 1. Children and young people aged 5–17 years should engage in moderate to vigorous intensity physical activity daily, with a total of no less than 60 minutes. 2. Physical activity of more than 60 minutes per day will provide additional benefits to their health. 3. The majority of daily physical activity should be aerobic. High-intensity physical activity, including exercises to develop musculoskeletal tissues, should be performed at least three times a week.”

Why CrossFit?

Because it combines cardio exercises - running, rowing, cycling, skiing, jumping rope with gymnastics - exercises for flexibility, balance, coordination, such as jumping, somersaults, handstands, corners, planks and strength training - weight training your own body, such as squats, push-ups, pull-ups, burpees and even weights - such as throwing a ball and much, much more.

Besides, CrossFit is, first and foremost, a community. Children learn to communicate and make friends not only with their peers, but with other young athletes of different ages, which greatly contributes to the development of the child’s communication skills.

Example of a children's CrossFit workout:

Warm-up: Jogging 200 m 10 m long jumps 10 repetitions of the “climber” exercise (in the plank position, we alternately bring our knees to the chest) 10 m “Bear walk” (running on all fours) 10 repetitions of the “mountaineer” exercise 10 m walking lunges 10 repetitions exercises “mountain climber” Strength part: in pairs – 20 m “Farmer’s gait” (carrying weights) while the second participant stands in the plank. Skill: wall ball throws, box jumps, rowing, push press.

WOD (set of the day): 2 rounds: 1 minute at each station Ball throws Box jumps Rowing Shvung press

CrossFit Kids will be an excellent start in sports for your child and a solid foundation for his physical fitness.

Come to training soon! I promise you will like it

Functional training for weight loss

The program is suitable for losing weight and speeding up metabolism. Functional fitness training promotes active fat burning; it is one of the most effective methods for increasing muscle mass and reducing fat percentage. Many calories are burned during and after high-tempo workouts involving different muscle groups. You can combine exercise with taking L-carnitine, a sports nutrition that stimulates fat burning.

To achieve sustainable weight loss, you need to exercise at least every other day. It is advisable to organize your diet properly and eat more protein foods. If you train irregularly and for less than 30 minutes, you should not expect sustainable results.

Children's crossfit exercises. The benefits of CrossFit for children

Children's CrossFit is often considered not as a separate direction, but as additional preparation for various sports. Due to the fact that functional training covers the entire spectrum of physical development: speed, strength, endurance, agility, accuracy, coordination, power, etc., it allows the child to develop harmoniously and provides a good sports foundation for further training in the chosen sport. At each specific period of development, the child’s body responds differently to one or another physical activity. The coach always takes this into account and compiles sets of exercises that are most relevant for the child’s development at a given time. Therefore, the WODs for each age group will be completely different. So, for example, complexes for the little ones can include shuttle running, performing simple exercises for agility, accuracy and coordination: squats, “bear walk”, jumping over a stick, jumping onto a low platform, etc., using own weight, inflatable balls, sticks, etc. For older children, light weight exercises are added to the WOD to develop strength and power.

Tips for beginners

Before you start exercising, determine your desired goals. Keep a training diary and write down what you want to achieve - reduce fat mass, build an athletic figure, become physically stronger and stronger.

Depending on the goals and starting capabilities, the instructor draws up a training program.

General rules for beginners:

1. Gradually increase the load - volume, intensity and complexity of exercises.
2. Strive for self-discipline - train regularly, record your loads.
3. Monitor your diet and keep a diary. It is advisable to change the ratio of products in favor of protein. Limit the percentage of fast carbohydrates.
4. Weigh yourself regularly.
5. Strive to improve your level, compete first of all with yourself.

For beginners, circuit training consisting of exercises without weights is good. Gradually increase the speed and range of movements. If your goal is to lose weight, you must be in a calorie deficit, otherwise it will be difficult to achieve what you want. It is recommended to include cereals, meat, eggs, nuts, and vegetables in the diet.

Over time, for better results you will need sports nutrition - protein, creatine, vitamin complexes for muscle development, bone strength and ligaments.

Functional training is accessible to many, regardless of the initial level of training. The main thing for beginners is a normal level of health, the absence of serious contraindications and the choice of an adequate load.

CrossFit WOD for every day. CrossFit workouts for every day (WOD).

In this article, we continue to look at the most popular CrossFit WOD workouts, which are designed for every day and exclude repetitions in combination.

The most famous CrossFit workouts:

1. CrossFit WOD "Cindy". It combines gymnastics, we perform the training for the maximum number of rounds and invest in 20 minutes:

• push-ups – 10 times;
• pull-ups – 5 times;
• squats – 15 times.

1. CrossFit WOD "Fran". Here is a combination of working with a load and gymnastics. We do 3 rounds of repetitions of 21, 15 and 9 times:

• barbell release – weight 40 – 43 kg;
• Pull-ups.

1. CrossFit WOD "Karen". Only gymnastics.

• We throw a ball weighing 9 kg – 150 times.

1. CrossFit WOD "Kelly". CrossFit training includes gymnastics and cardio exercises. Perform in 5 circles in the minimum time:

• running – 400 meters;
• jumping (object height 60 cm) – 30 times;
• throwing a ball weighing 9 kg – 30 times.

1. CrossFit WOD "Linda". Combines CrossFit exercises with gymnastics and weightlifting. We perform 10 rounds of 10, 9, 8,7,6,5,4,3,2,1 times:

• deadlift - 150% of your weight;
• bench press – 100% of your body weight;
• the load on the chest is 75% of your body weight.

1. CrossFit WOD “Lini”. The combination is identical in type of load to the previous CrossFit workout. We do everything in 5 rounds for the maximum number of repetitions:

• bench press – barbell 65 kg;
• pull-ups.

1. CrossFit WOD “Mary”. Gymnastic crossfit exercises. The number of circular repetitions is maximum, the total execution time is 20 minutes:

• handstand push-ups – 15 times;
• pistol squats – 10 times;
• pull-ups – 15 times.

1. CrossFit WOD "Nancy". Combines cardio exercises and weightlifting. Perform in 5 rounds, minimum time:

• running – 400 meters;
• overhead squats. Bar weight – 43 kg – 15 times.

1. CrossFit WOD “Naughty Girls”. It is necessary to complete 3 laps, as quickly as possible:

• air squats – 50 times;
• push-ups on rings – 7 exits;
• 60 kg hanging clean - 10 times.

1. CrossFit WOD “Nicole”. This is a combination of cardio exercises and gymnastics. Perform the largest number of circles in 20 minutes:

• running – 400 meters;
• pull-ups - the maximum possible.

These were the most popular CrossFit workouts designed for every day. It is also important to note that all complexes are designed for people with good physical fitness. If you are just starting out, then try to choose basic complexes for yourself with a small number of repetitions.

Crossfit training program in the gym. Indoor training programs

1. Fran's WOD is the first WOD to combine weightlifting (W) and gymnastics (G) foundations. It is built according to the ladder principle: 21 repetitions - 1 move, circle, 15 repetitions - 2, 9 repetitions - 3 circle. This number of times you need to perform two exercises in a row:
   thruster (squat with barbell release),
2. pull-ups.

3. 
   WOD Roy consists of 5 rounds, which must be completed in the minimum time.

   deadlift with a weight of 100 kg – 15 times;
4. jumping onto a hill, box (60 cm) – 20 times;
5. pull-ups – 25 times.
6. WOD Jack involves a 20-minute high-speed approach for the maximum number of laps.
   Shvung barbell 52 kg bench press – 10 times;
7. kettlebell swings 24 kg – 10 times;
8. jumping onto a box, 60cm – 10 times.
9. Franco's WOD must be completed in 1 round in a minimum amount of time.
   emissions 60 kg – 10 times;
10. power lift 60 kg on the chest – 10 times;
11. Shvung press 60 kg – 10 times;
12. deadlift with 60 kg – 10 times;
13. kettlebell swings 24 kg – 10 times;
14. lunges with 10 kg dumbbells – 10 times;
15. burpee – 10 times;
16. lifting the body – 10 times;
17. jumping rope (double scrolling) – 10 times;
18. emissions with a weight of 60 kg - 10 times.

CrossFit for teenagers. CrossFit for kids

Many people are scared that they have to work hard in CrossFit, lifting barbells and doing complex WOD exercises. There is also an opinion that doing CrossFit is harmful, and the popularity of this trend is just a fashion trend. So does a child need such a load?

First of all, we should separate the concepts of sport and physical education. Sports, especially professional ones, are work for results (obtaining a rank, title, cash prize, etc.). And yes, to achieve the goal, the athlete will have to work to the limit of his capabilities. Physical education is aimed at improving the health of the body, maintaining muscle tone and having a pleasant time in the gym, where you can give 80% of your capabilities. CrossFit, like any sport, can be done both for yourself and to achieve results. The uniqueness of CrossFit is that its complexes are suitable for absolutely everyone: with any physical fitness, any body constitution and for any age, from young to old.

Exercises in WOD, the weight of the barbell, kettlebells, dumbbells, the intensity of the exercise, the number of approaches or the time limit of the complex are selected by the trainer to suit the student. Therefore, there is no reason to be afraid that a child will perform complex exercises or loads that are too heavy for his body. CrossFit complexes are always adapted to the age of the child. Scientists have also proven that the physical development of a child also contributes to his mental development!

The benefits of CrossFit for children

Children's CrossFit is often considered not as a separate direction, but as additional preparation for various sports. Due to the fact that functional training covers the entire spectrum of physical development: speed, strength, endurance, agility, accuracy, coordination, power, etc., it allows the child to develop harmoniously and provides a good sports foundation for further training in the chosen sport.

At each specific period of development, the child’s body responds differently to one or another physical activity. The coach always takes this into account and compiles sets of exercises that are most relevant for the child’s development at a given time. Therefore, the WODs for each age group will be completely different. So, for example, complexes for the little ones can include shuttle running, performing simple exercises for agility, accuracy and coordination: squats, “bear walk”, jumping over a stick, jumping onto a low platform, etc., using own weight, inflatable balls, sticks, etc. For older children, light weight exercises are added to the WOD to develop strength and power.

In addition to all-round development, CrossFit allows you to significantly diversify the training process, making it fun and interesting. Constantly switching a child from one exercise to another will not let him get bored, and the competitive moment that WOD provides will raise the spirit of competition in the team.

Here are several CrossFit complexes for children:

WOD:

• 3-5 squats, after which we accelerate to the wall, line and back
• 3-5 jumps onto a low platform (you can use a board or a plate from a barbell) acceleration to the wall, line and back

Task: this complex can be performed as follows: in 1, 2, 3 ... minutes (choose so that the children do not get tired, but find it interesting) do the maximum number of circles (a circle - 2 exercises and 2 accelerations) or perform a certain number of circles : 1, 2, 3….as quickly as possible.

WOD:

• 10 ball throws at the target

• 10 jumps onto a pedestal, platform

• 10 swings (kettlebell swings)

Task: here, just like in the previous WOD, you can do it for a while: a certain number of laps in a minimum time, or perform the maximum number of laps in a set period (2, 3, 5... minutes)

How to do it:

The smallest children can throw an inflatable ball at the wall from a squat (you can stick a picture on the wall). It is clear that the height of the throw is adjusted depending on the age and capabilities of the child. Older children do jumping on a stand; for little ones, it is enough to jump onto a board or a barbell. Also, for very small children it is better to reduce the number of approaches from 10 to 3.5 times. Children can do swings either with a light weight or with a ball, if there is no weight.

WOD:

• 5 burpees
• acceleration to the next exercise (to the other end of the hall)
• 5 jumps
• "bear walk" to the starting point
• 5 squats
• acceleration to the next exercise (to the other end of the hall)
• 5 jumps
• Acceleration to the starting point
• 5 burpees

Task: complete in the minimum time.

How to do it: the essence of the complex is a kind of shuttle run with stations. After the last burpee, the child raises his hand to indicate he is finished. “Bear walk” - movement on four points (arms, legs).

For children's CrossFit, there are many different complexes that can physically develop a child and provide him with a lot of positive emotions during exercise. To summarize the above, CrossFit allows you to expand and diversify the training process, bringing only benefits. But harm from practicing, and this applies to any sport, can only happen if you and your child end up with an unqualified coach.

Who is functional training suitable for?

The technique is not designed for any narrow group of athletes; it is suitable for everyone - teenagers, mature and elderly people. The level of basic training also does not matter; the training program can be easily customized to suit your needs, gradually increasing the number of approaches and the complexity of the exercises.

Functional fitness is suitable for those who:

• wants to become slimmer, get rid of excess weight;
• improve physical fitness, become athletic and fit;
• strengthen muscles and ligaments;
• develop endurance for a more active lifestyle.

With desire and perseverance, everyone achieves excellent results - both those who regularly train at home or at the stadium, and those who go to the gym or fitness center.

This is the optimal system that is recommended for anyone who wants to get a lean, athletic body. But to get massive muscles, it is better to choose bodybuilding or powerlifting.

Benefits of functional training:

• strengthens muscles, increases tone, makes the body slim, athletic, fit;
• reduces body volume and weight;
• increases flexibility, endurance, balance, balance;
• strengthens the heart, blood vessels and respiratory system;
• improves mood and vitality;
• you can study at home;
• various exercises do not get boring.