Kids Crossfit WODs You Can Do At Your Gym

Kids Crossfit WODs You Can Do At Your Gym

Children have a massive amount of energy to release all day, and the best way to direct that energy is through a CrossFit workout. CrossFit’s functional motions are outstanding for youngsters who want to work up a sweat while also developing good exercise routines. Furthermore, besides being active, there are other reasons why children may gain from CrossFit. CrossFit includes children’s natural propensity to explore and pleasure themselves, from staying in shape to boosting confidence. Workouts are also quick to easily keep your kids focused for brief bursts of intensive action. Read this article to know the best kids CrossFit WODs you can try!

At what age can you do CrossFit

CrossFit is a high-intensity workout regimen that frequently tests the brains and bodies of all participants. It is suggested for people of all ages because of the various benefits it can offer. CrossFit for kids and adolescents is an exercise that incorporates lifting weights, gymnastics, bodyweight exercises like pull-ups and squats, and endurance exercises like climbing ropes, jumping, and running. Course exercises may also be tailored to the ages and abilities of younger students.

Furthermore, the average age category apparent in fitness tends to span from their mid-teens to their forties. Therefore, that was the age range often linked with fitness jobs. However, this is not the only population of individuals who wish to improve their endurance, power, and strength. Regular physical training helps people of all ages, and CrossFit concentrates on everyday activities in daily life.

Fun CrossFit workout of the day routine

Allowing kids to participate in a fitness program, whether CrossFit or any exercise activities, may get them active and help them acquire physical abilities as they grow. Here are some Crossfit workouts for kids to try:

  1. Chair Workout

Equipment: 1 sturdy chair

5 Rounds

  • Place one foot on the chair, start counting from 3 till your other foot touches the ground, then push back up quickly.
  • Step Overs, every leg: Take a large leap over the seat to the opposite side without hitting the chair.
  • Deck Squats: Drop into a squat until you are seated on the ground, roll backward, resume a squat, and stand up.
  • Two chair movements, one in each way: Put a towel and a little weight on the seat. Move the chair across the floor.
  • 2 Chair Burpees: Execute a burpee, step up onto and over the chair, and repeat on the other side.

  1. Bear Crawl

The bear crawl workout exercises the whole body and requires no equipment. Begin the bear crawl with a push-up. Your hands are under your shoulders, your back has strength, and your center is focused. The feet must be hip-width apart, with the heels off the ground.

  • Move ahead by crawling with your left leg and right hand simultaneously. Your knees should not touch the floor.
  • Quickly change sides after putting weight on the left leg and right hand, pushing the right leg and left hand forward.
  • Proceed in a crawling movement for the specified series of steps or duration.

  1. Superheroes

Equipment: 1 dumbbell

3 Rounds

Every round concludes with a new: Movement for 30 seconds

  • 6 The Wasp star jumps
  • 12 Aquaman scissor kicks
  • 6 Supergirl cartwheels
  • 12 Iron-Man push-ups
  • 6 Wonder Woman squat broad jumps
  • 12 Black Widow cossack squats
  • 6 Captain America shield twists
  • 12 Spider-Man climbs

  1. Side-To-Side Hops Over A Line

Put your legs gently, your back upright, and your breathing calm. Jump off the floor as quickly as you can, facing forward, and maintain a constant cadence to get your heart rate up.

No Equipment

2 or 3 sets of 30 seconds to 1 minute

  • Stand up straight, hands at your sides, and feet hip-width wide.
  • In a rapid, repeating action, leap with both feet to the right and then to the left.
  • Continue till the round is finished.

  1. Jump Around

Equipment: Legs

5 Rounds

Five times through each group of exercises

  • One jump squats followed by two jumping lunges and one burpee
  • 1 minute of rest
  • One jumping jack followed by one burpee followed by one squat jump
  • 1 minute of rest
  • One wide jump followed by one squat jump followed by one backward jump

  1. Up the Mountain, Down the Mountain

Equipment: Bodyweight

  • 20-sec Hollow rock hold
  • 20 Ski jumps
  • 10 Sit-ups
  • 30 Jumping lunges
  • 10 Snake ups
  • 40 Mountain climbers
  • Rest 2 min.

  1. Workout Zoo

Equipment: Light dumbbells 

3 Rounds

  • 10 Flamingo Curls 
  • 20 sec. Crab Walk
  • ‍20 Butterfly Kicks
  • 20 sec. Seal Crawl 
  • 20 sec. Duck Walk
  • 20 Frog Jumps in place
  • 10 Inchworms
  • 20 Bunny Hops in place

  1. Joker’s Wild

Basketball Workout

Equipment: a deck of cards

  • Set a single exercise for each outfit, including lunges, sit-ups, squats, jumping jacks, etc.
  • Provide a timed maneuver to the Joker, such as a 30-second wall to sit, a hollow rock grip, a high plank, etc.
  • Shuffle the deck, turn over a card, and make the number of motions indicated on that card.

Decrease the number of cards in the deck or divide the class into two teams and swap rounds based on the age of the students. The opposition team selects the Joker maneuver for the opposition.

  1. Basketball Workout

Basketball Workout - Kids Crossfit WODs

Equipment: 1 basketball

  • 30 seconds wall sit with the basketball squeezed between the legs
  • Ten basketball push jerks
  • 10 Atlas squats 
  • 10 Russian twists gripping the basketball
  • One rep up to 10
  • Rest 2 min
  • Ten reps down to 1

What are the benefits of kids CrossFit WOD?

CrossFit WOD has several health advantages for kids. It creates a motivating and encouraging atmosphere in which everything is attainable.

  • Self-confidence

CrossFit workout unquestionably boosts kids’ confidence. It motivates them to try new tasks and talents. When they achieve their goals, they begin to believe in their fullest capabilities. These activities also enable the youngsters to meet new people and form new connections. Moreover, their enhanced social skills will boost their self-esteem, and the optimistic attitude of membership is also greatly influenced by the comments offered by coaches.

  • Improved school performance

Exercise has been shown in several studies to improve student performance in the classroom. This is because CrossFit demands concentration, which is shown in their academic performance. It also enhances focus and mental processes.

  • Improved athletic performance

Regular exercise will ensure power, agility, stability, and wellness. Kids that engage in CrossFit will experience improvements in other aspects of their lives. In addition, increased athletic performance will train their bodies to function better in different sporting activities.

  • Strengthen your creativity

CrossFit adds a new dimension to the workout because it is not just about weightlifting and jogging. It also contains several components that promote better health. Kids like the sport’s spontaneity because of the varied abilities they acquire, such as climbing ropes and engaging in gymnastics. Hence, they learn to accommodate innovation in their daily lives.

  • It prevents people from using computers.

Technology allows us to be more productive as a whole. Kids, on the other hand, may grow hooked to it. It’s remarkable how fast kids can learn, yet spending lots of time in front of a screen is terrible. CrossFit is an excellent beneficial diversion.

  • Discovering a healthy way of life

It benefits both your physical and mental health. CrossFit raises kids’ health awareness as they will be educated about the particular foods that will aid performance at a young age. This early insight will follow them throughout adulthood.

CrossFit is a one-of-a-kind sport with multiple facets. It is a contemporary style of functional training in which you will discover something new each day. It becomes the finest hour of the day for the youngsters as they feel a sense of belonging to other individuals. Get your kids the most customized learning experience possible. To begin with skilled and reliable exercise and nutritional training, you don’t have to be in shape.

If you need a CrossFit gym management software, use the SparkMembership which #1 gym management software, price starts at $1!

Mistakes to Avoid When Training Brazilian Jiu-Jitsu for Kids

Mistakes to Avoid When Training Brazilian Jiu-Jitsu for Kids

Jiu-Jitsu is the leading ground-based martial art discipline in America, having over 5 million practitioners worldwide. Beginning in the early 90s, it was almost impossible to train in Brazilian Jiu-Jitsu (BJJ) without learning in the home country of Brazil, but it quickly rose to prominence with the advent of social media and demonstrations that could be viewed online. It is also endorsed by popular martial artist and actor, Chuck Norris, who is an advanced student of the sport.

With BJJ growing so quickly, it has garnered attention from parents as an alternative to other martial arts and extra-curricular activities. Martial arts provide discipline for children, and learning a form that focuses on ground control could prove more beneficial to their counterparts, as most fights begin or end on the ground. In fact, 73% of street fights ended on the ground, so children are statistically safer learning at a young age such an effective fighting style.

Should kids do Brazilian Jiu-Jitsu

Other than the obvious benefits of self-defense, BJJ offers children an improved development of their character, mind, body, and spirit. When this martial art is started at a young age, students quickly adopt the creed of the BJJ and form their schedule around attendance and execution of the exercises. Below is a study on the top five ways that children can benefit from enrolling in BJJ classes.

Anti-bullying attitude

It is no secret that bullying is still prominent in schools, especially in a world as diverse as ours is today. Children judge each other for many different reasons, including class, weight, social skills, economic background, race, and a host of other reasons. Not only does BJJ assist with defending oneself against aggressors, but BJJ takes on a “self-defense” creed, which both stops bullies, and prevents the practitioner from ever being the one who is conducting the bullying.

Failure is a part of life

Young children throw tantrums and cannot learn from their mistakes. However, once the child has reached some level of emotional maturity, they can take part in competitions (research suggests a minimum age of 8) before being enrolled in competition or sparring). Learning that victory is only achieved through hard work, and that failure is a part of life is necessary for expectations and development.


BJJ does not only offer a platform to talk to other students but other social aspects help in the growth of your child. Furthermore, students that take part in BJJ classes usually have a common goal and will develop their lifestyle and hobby together with life-long friends.

Improved motor skills and coordination

Nothing helps improve your coordination more than the discipline of martial arts. If you cannot hold your stance, strike properly, or conduct the exercise, you will be bested by an opponent who can. BJJ stresses the importance of adapting to a situation and becoming a quick learner.

Better habits

It is extremely difficult to be a successful BJJ practitioner while living a sedentary lifestyle of poor eating, sleeping, and recreational habits. BJJ underlines the importance of living an active lifestyle, which creates lifelong habits.

At what age should you start Brazilian Jiu-Jitsu

Speaking about the above benefits of enrolling in Brazilian Jiu-Jitsu for kids, you may be wondering “at what age is this appropriate for my child?”. Largely, this is dependent on the curriculum provided by the BJJ gym. It is important to discuss goals and class schedules to inform yourself about what your child will learn. Generally, BJJ can be started as early as 4 years of age, but it is recommended that competition settings are postponed until 8 when the child is old enough to handle the emotional maturity of defeat and has the ability to follow rules and not throw tantrums.

Mistakes to avoid

The following are the top three common errors to avoid when teaching Brazilian Jiu-Jitsu for kids:

  1. Not enough attention

Young children learn at a much quicker rate than older young adults. However, they have extremely short attention spans and require a lot of observation. Make sure you are dedicating enough staff to oversee these classes.

  1. Mixing your classes

It is common to mix age groups, and in some adult circumstances, all ages can be brought together. Child development is in stark contrast to this, as a child at the age of 9 is much more receptive and attentive than someone that is only 2 years their junior. Separate age groups the younger they are, and start making larger age gaps the older they get.

  1. Inability to insist

Young children who are just beginning do not see the importance of why they are there. Children are told where to go and their parents drop them off for classes. Some children, therefore, do not care much about the exercises and are only there to goof off or have fun. Knowing when to praise, and when to have a stern attitude is necessary for the development of the child to learn discipline.

Overall, we hope this article has shed some light on the benefits and common errors that occur within BJJ classes for children. Due to the above logistical difficulties, such as scheduling, allocating staff payment, teaching styles, classroom observances, and gym management, it is recommended to enlist the help of BJJ management software. Spark Membership is the #1 solution on the market of its kind, and you can try it for just $1.

How To Optimize Attendance In Your Kids Jiu Jitsu Class

How To Optimize Attendance In Your Kids Jiu Jitsu Class

When first starting out your studio, it is important to remember and select the demographic you are looking to teach. Some new owners already have a following, while others are looking to build out their market. Whether or not you will be teaching both children and adults, or just focusing on a young age group, there are many factors to consider before scheduling your training program. In this article, we will explore some reservations that can be overcome in introducing a children’s Jiu-Jitsu class, and ultimately, how to maximize their attendance.

What is Jiu-Jitsu for children

If you started your studio for the sole purpose of finding training partners and competition, it may be difficult to ascertain what a training program can look like for young kids and even teenagers. It is important to remember your own training and that of your sparring partners in the past. More than likely, they have undergone some sort of martial arts training as young children, rather than pick up the sport in adulthood, and transition to a professional career.

Jiu-Jitsu does not need to be changed for children, but rather, the approach to teaching must be different. This is why training is often segmented into their belt colors, as the curriculum can be taught easily when first working on the fundamentals. Remember that teaching the curriculum must be focused less on the self-defense techniques and exercises, and more on attention, praise, and making learning fun.

What age should Jiu-Jitsu be available to children

Parents often have reservations about enrolling their children in martial arts, let alone a very close-contact art like Jiu-Jitsu. The world champion Yuri Simões says that even though his father had a huge love for the sport, he didn’t enroll Yuri in a qualifying curriculum until the age of 9. His father believed that starting any younger would cause children to lose interest quickly in the sport, and not make a lasting connection with it throughout their life.

Yuri Simões – Image Source : BJJ Heroes

In an attempt to answer this question, BJJ heroes reached out to leading Brazilian psychologist Hernani Caroço. Hernani is a specialist in working with children between the ages of 3 and 17 on their psychology and development. He mentions that any sort of activity that develops a child physically, emotionally, and socially can only be beneficial for their upbringing. He says that, with few exceptions, between 5 and 6 years of age would be the earliest age that a child can be prepared to be enrolled in Martial arts. However, it is only between the ages of 8-10 that competition should be introduced. Children younger than 8 typically do not yet have the maturity to deal with frustration and loss and are more likely to follow the rules of self-defense and combat.

How to make kids Jiu-Jitsu attractive

When looking to establish a training curriculum for children and the marketing to match it, it is important to know that your target audience (at least at first) will be parents, caretakers, and decision-makers. With this being said, here are the top five ways to make kids Jiu-Jitsu more attractive, and how to achieve an increase in attendance.

  • Focus on the benefits 

Some parents may be looking specifically for your school if they have been taught in the Jiu-Jitsu discipline, but most are not that specific. You will be competing not only with your own local schools but also, with other martial arts disciplines and self-defense classes as well. As such, you must focus less on the sport, and more on how Jiu-Jitsu will improve the child’s life. Mentioning increased confidence, better grades, discipline, focus, and maturity are great ways to convince parents that this is the program for them.

  • Participate in tournaments 

Most children and teenagers, at some age, dream of being a superstar. Tournaments allow this kind of creativity to flourish, and also will add some application to their training in a real scenario. It is one thing to practice sparring with the same class every day, but a much different feeling when pitted against other schools. Not only will this competition motivate students, but it will also bring awareness to your BJJ club. Make sure to list any accolades or trophies that you win.

  • Separate your classes

This may be intuitive, but some schools do not do this. Do not mix your classes, especially between adolescents and young children. Age groups should be early, as there is a huge difference between a 6-year-old and a 10-year-old, but less so between a 15 and 17 year old. You will not be able to provide the required attention and risk losing your classes.

  • Get social 

Live demos, tournaments, posts, interviews, curriculum, class schedules and more should always be posted to your social media pages. Not only does this help to keep your current students updated on any events or grading, but it brings brand awareness from potential members about your curriculum, achievements, and progress.

  • Lifestyle

BJJ should be a lifestyle. Children will often grow up in the same school throughout their formative years and even as adults. As such, BJJ will be a lifestyle for them and their family. Belt ceremonies, grading, and self-defense achievements are just one of the few drops in the bucket of the BJJ lifestyle, but should also be centered around core values. Make sure to develop a student creed that all your practitioners should abide by and form a sense of comradery.

How to tie it all together

Now that you have the knowledge and confidence to build your Jiu-Jitsu curriculum, it is important to manage it properly. This means scheduling, marketing, re-targeting, email/text reminders, newsletters, class attendance, payment, and staff management need to be transparent and tied together. Spark Membership is an all-in-one solution, the best of its kind on the market. Try it from the comfort of your own smartphone for just $1

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