CrossFit Kids
Should my kids be weight training? Will strength training stunt my child’s growth? When is it okay for my kid to start going to the gym? These are all reasonable questions for any parent to be asking themselves. Scientific research indicates that age-appropriate weight training does not stunt a child’s growth. Contrarily, it can improve bone health, coordination, and total wellness. When performed properly, CrossFit for kids can be beneficial to a child’s development. Learn the proper methodology for children to train CrossFit!
Know Your Audience
If you’ve trained CrossFit and are a coach, it can be easy to forget that not everybody knows what a “snatch” or a “clean & jerk” is. When you are working with young children, they are most likely not going to know basic movement patterns. That is no fault to them. They are not old enough to know them! Be patient. Remember, these functions of fitness are going to stick with them for life. Start with universal movements – squats, presses, lunges, pulling. A strong foundation is crucial to an athlete’s confidence in their movement, craft, and injury prevention.
The Warmup
Children do not need the same lower back or shoulder stretch that adults do. That said, starting a kids’ CrossFit journey is crucial to longevity. Make the warmup fun! Coaches, get creative in making games out of the warmup. Think of games like “red light, green light,” or “the mirroring game.” The goal of this instance is to get the kids’ heart rates up and get the blood flowing.
The Skill
Compound movements are a great skill to learn for youth training. Lifts like the back squat, bench press, deadlift, and the strict press are great for youth development. They tackle all muscle group, and they can be applied to other actions in life. When working with ages 5-12 years old, weight is not always necessary. A great substitute for a barbell is a pvc pipe! They are cheap and easily accessible at convenience or hardware stores. The focus should be heels planted on the floor, and upright chest, braced core, and knees tracking over the toes. At a time when weight becomes necessary to add, brands like Rogue Fitness make training barbells and bumper plates starting at five pounds!
The WOD
Coordination and agility are going to be at forefront of a kid’s CrossFit progression. Shuttle runs, burpees, light kettlebell swings, and rowing are all great implements for a metcon. They are low-impact and the benefits can be applied to other sports. It has been said and proven CrossFit legend, Rich Froning, that CrossFit is better supplementary sport than to treat CrossFit as a standalone sport for children growing up. The varieties of motion and team environment of traditional sport become less accessible with age.
The Cooldown
The importance of CrossFit for kids is to show them the benefits of a fit lifestyle. One aspect of a complete workout that many adults neglect is a proper cooldown. The point of a proper cooldown is to gradually bring heart rate and blood pressure down to a resting rate. High intensity training brings both of those functions up rapidly. Through proper warmup and cooldown, lactic acid buildup, soreness, and injury can be prevented. For kids CrossFit, a cooldown can be a 200-meter walk, static stretching, or easy rowing.
Where to Find CrossFit for Kids
Fortified Fitness offers youth training programs designed around proper movement, confidence building, and long-term athletic development. Owned and operated by medical professionals, our programs are built with safety and long-term development as the top priority. Our experienced coaches emphasize technique, fun, and structured progression so every child can build strength and coordination with confidence. Fortified Fitness is proud to support Scottsdale families by helping the next generation develop both physical strength and lifelong healthy habits. Reach out today to learn more about our youth training opportunities.
