Crossfit for children is a functional type of training, which develops strength, endurance, flexibility, and coordination adapted for the young age of the athlete. Crossfit is not yet very common among children under 10-11, however, more and more parents are thinking about the lack of power and functional training in their children. This became one of the fundamental reasons why CrossFit for children is gaining popularity today.
Of course, CrossFit for children is different from CrossFit for adults – fully formed, well-developed physically people, since there are a number of special age-related contraindications. Before registering a child for a functional training session or any other section, it is necessary to consult a doctor about possible harm to health and find a qualified trainer with a long experience in working with children.
Crossfit for children: benefit or harm?
According to healthcare organizations, the benefits of a child’s CrossFit are undoubted. Classes on CrossFit will help the child to get a good physical shape, increase the overall strength of the body due to the load on individual muscle groups, improve the work of the musculoskeletal system, develop endurance due to regular cardio-load and improve the work of the cardiovascular system.
If you follow the instructions to the training process and train under the close attention of the instructor, functional training will not do any harm to the growing organism. Crossfit will give your child the power and functional base, which will be an excellent ground for further sports success: swimming, football, athletics or box.
Features of CrossFit for different ages
Of course, the training volume and intensity will vary depending on age and level of physical development. Usually, children’s CrossFit is divided into two age groups: children 6-7 years and children up to 10-11 years (children over 12 already belong to adolescents). By the age of 11, the body is becoming more adapted to power work, so many coaches advise starting to work with a little extra burden, rather than doing exercises with their own weight – so the desired result will be achieved much faster.
Age group 6-7 years
Crossfit exercises for children 6-7 years old are less intense and forceful. It’s a more advanced option for general physical fitness for this age group. The basis of CrossFit for children aged 6-7 years are various kinds of cardio-load, shuttle running, exercises with own weight (pull-ups, push-ups, squats, etc.) and exercises for muscles of the press. Children may also work with additional weights, vertical and horizontal ropes.
Age group up to 11 years
Crossfit for children aged 8 to 10-11 years can be more anaerobic. The program can include basic bench exercises with a barbell, squats with jumping, jumping on the box, throwing the ball into the wall, etc.).
For a variety of loads, you can perform exercises with a bag (sandbag), as well as various movements that require good coordination. Of course, the load should be minimal, because at this age the joint-ligament apparatus has not yet been fully formed and is not ready for serious power work.
Crossfit exercises for children
Below is a list of some exercises recommended for children’s Crossfit by an online pharmacy, coaches, and experts in sports and physical education. Please note that younger children work exclusively with their own weight and cardio loads. Training with a small additional weight is allowed from the age of 11 years. Make sure to assess the level of physiological development of the child and exclude contraindications for additional physical loads.
So, let’s look at some of the most popular Crossfit exercises for children, in which young athletes work with their own weight, training muscles and developing strength:
- Air squats;
- Push-ups in the rack on the hands;
- Push-ups from the bench;
- Squats with jumping;
- Pulling on the bar;
- Rope climbing;
- Throwing the ball at goal;
- Jumping on the curb;
- Shuttle run
- Jumping rope.
Exercises are given without a description of the technique since the technique is no different from the rules for doing the same exercises by adults, and you can find a description of each of them online.