CrossFit Teens
This program is for any athlete looking to increase their strength, speed, agility, endurance, and movement in their competitive field. Athletes do not need to have any experience in CrossFit, weight-lifting, or any other strength program.
HOW CROSSFIT CAN HELP YOU BECOME A BETTER ATHLETE?
CrossFit training will help an athlete improve their skill in strength, flexibility, stamina, cardio, power, speed, coordination, accuracy, agility, and balance. Athletes will not only become stronger, but they will learn how to move more efficiently in multiple movements including body-weight movements, barbell movements, gymnastics movements, and monostructural movements. Athletes will also improve in their flexibility and mobility, train in a competitive and supportive environment, and also gain knowledge on facts about nutrition and recovery to optimize performance.
ABOUT THE TRAINER
Jason Wolfard is a CrossFit Level 1 Trainer. He has been active in CrossFit for the past 8 years and is one of the coaches at Share The Burden CrossFit. He was also a boys basketball coach at Lindbergh High School for 25 years, working with his players in-season and out of season to improve strength, agility, and quickness.
COST & MEMBERSHIP SUMMARY
Classes will be on Mondays, Tuesdays, and Thursdays starting on June 3rd, with the last class on August 8th. Times will be in the morning with the first class starting at 9:30-10:30 and a second session could start at 10:30. Classes will last 60 minutes. Class size will be limited. Athletes will get 3 classes per week for 9 weeks. The cost of these classes is $300. Membership dues are paid by monthly automatic electronic payment (credit card, debit card, or automatic checking account draft). Once students and parents complete the sign-up form using the link below, they will be emailed directions of how to add payment information to the gym’s athlete tracking software called Wodify along with further details. No refunds will be provided.
PROGRAMING
During the 9-Week CrossFit Teens program, athletes will develop strength and explosiveness through functional movement lifts that focus on proper technique that promotes safety, mobility, and flexibility. Athletes will learn the proper technique in each lift that helps them break through plateaus in their strength development, while also learning how to challenge themselves through sets of strength development exercises. Athletes will also develop endurance and stamina through a variety of metabolic conditioning workouts that are performed at a relative intensity based on each athlete’s abilities and skills in a competitive and supportive environment.
Week 1 will focus on technique, testing, and nutrition. Technique in the movements we will utilize over the next 9 weeks will be a key in the athlete becoming stronger, more explosive, more flexible and mobile, while also keeping safety and health of the athlete as the top priority. This week will focus on breaking down each movement, testing each athlete in some specific movements to help build relative intensity in training, and also hit on some nutrition so the athlete can pursue their goals at the end of the 9-week session.
Each workout will be divided up into 4 parts - warmup, strength development, a metcon, and a cool-down. Warmups will focus on flexibility, mobility, and prepping for movements in the workouts for that day.
Our strength program is broken up into 2 parts. Weeks 2 through 4 will focus on building a foundation of strength through appropriate technique while learning how to challenge the athlete through increasing load through each set. The functional movements in strength will have a pull, squat, and press movement. Weeks 6 through 8 will utilize the Wendler Strength training program with a goal of maximizing 3 major lifts to close out the 9-week session.
Metcons (metabolic conditioning workouts) will be designed to utilize those movements in various workouts. Some workouts will be short and intense, while one workout a week will have an endurance focus. We will also utilize some gymnastics movements to learn how to control our bodies as well. All metcons will be designed so that all athletes can scale the required movements relative to their strength and the intensity that is desired. Athletes will also get an introduction into some common CrossFit staple workouts, an introduction to 3 Hero WOD’s which honor fallen soldiers who have served our country, and finally will end the 9-week session with versions of three competitive workouts used in this year’s CrossFit games.
Every workout will end with a proper cool down to focus on stretching specific muscles that were used, hitting on some additional mobility, lowering the heart rate after an intense workout, and discussing proper recovery headed into the next workout.