Parenting Tips

10 CrossFit Workouts for Kids to Develop a Strong and Healthy Body

10 CrossFit Workouts for Kids to Develop a Strong and Healthy Body
19 Mar 2024

In the dynamic world of fitness, nurturing healthy habits from an early age is a must. As we champion the well-being of our young ones, what better way to instill a love for movement and strength than through specially tailored CrossFit workouts designed just for kids? 

In this exploration, we delve into 10 engaging CrossFit workouts crafted to not only foster physical strength but also cultivate a foundation for a robust and healthy body. These workouts are stepping stones toward a lifestyle that champions vitality and resilience. In this article we will share 10 CrossFit Workouts for Kids to develop a strong and healthy body.

What Are Crossfit Workouts?

CrossFit workouts are a form of high-intensity fitness training that incorporates a diverse range of functional movements and exercises. Developed by Greg Glassman, CrossFit aims to enhance overall fitness by combining elements of cardiovascular exercise, weightlifting, gymnastics, and bodyweight movements. 

Workouts, often referred to as WODs (Workout of the Day), are designed to be varied and intense, challenging participants to push their physical limits. 

The focus is on functional movements that mimic real-life activities, promoting strength, endurance, flexibility, and agility. CrossFit is known for its emphasis on community, camaraderie, and a philosophy that seeks to prepare individuals for any physical challenge life may present. 

Different Types of Crossfit Workout

CrossFit offers a diverse array of workouts, known as WODs (Workouts of the Day), incorporating various movements and modalities to enhance overall fitness. Here are different types of CrossFit workouts:

A. AMRAP (As Many Rounds/Reps As Possible)

AMRAP workout is where participants aim to complete as many rounds or repetitions of a set of exercises within a specified time frame.

B. For Time

This type of workout is when athletes strive to finish a prescribed set of exercises as quickly as possible, emphasizing speed and efficiency.

C. EMOM (Every Minute on the Minute)

A new set of exercises is performed at the start of every minute, with the remaining time used for rest. The workout continues for a predetermined duration.

D. Tabata

Tabata consists of 20 seconds of intense exercise followed by 10 seconds of rest, Tabata workouts are repeated for multiple rounds, typically lasting four minutes.

E. Strength Training

Strength training includes compound exercises such as squats, deadlifts, bench presses, and overhead presses in your routine to develop muscle and enhance overall strength.

F. HIIT(High-Intensity Interval Training)

HIIT (High-Intensity Interval Training) workouts consist of brief, intense exercise intervals followed by short rest periods. This approach is highly efficient for calorie burning and enhancing cardiovascular health.

G. Bodyweight Workouts

Bodyweight workouts enhance your overall strength and fitness by engaging in bodyweight exercises such as push-ups, pull-ups, squats, lunges, and planks.

H. Olympic Weightlifting

If you possess the required equipment and receive appropriate training, you can include Olympic lifts such as the clean and jerk and snatch in your regimen to enhance power and explosiveness.

I. Gymnastics Movement

Enhance your balance, coordination, and upper body strength by practicing gymnastic skills such as handstands, muscle-ups, and ring dips.

10 CrossFit Workouts for Kids

Children who are passionate about physical activity can also engage in CrossFit, with the RockFit program that is tailored specifically for teens. Unlike adults, children are advised against using weights in their workouts. 

This sport not only promotes overall health but also enhances children's physical strength and development. Here are 10 CrossFit exercises for kids that do not require weights:

1. Hopscotch Hustle

Create a hopscotch course and perform various exercises at each numbered square. Examples include jumping jacks, squats, and burpees.

2. Animal Safari

Mimic different animal movements, such as bear crawls, frog jumps, and crab walks, to traverse a designated area.There are some moves that can be applied such as Bear Crawl, Bunny Hops in place, Inchworms, Frog Jumps in place or Duck Walk

3. Jump Rope

Jumping rope is a fantastic cardio exercise. Mix it up with different jump styles, like single jumps, double unders, or jumping on one foot.

4. Obstacle Course Adventure

Set up a mini obstacle course with cones, hula hoops, and agility ladders. Incorporate exercises like jumping over obstacles, crawling under, and weaving through.

5. Superhero Circuit

Pretend to be superheroes with exercises like "Superman" (lying on stomach and lifting arms and legs), "Spiderman Crawls," and "Hulk Smashes" (jumping squats).

6. Dance Party Workout

Crank up the music and let kids dance their hearts out. Add in movement challenges like high knees, twists, and jumping jacks.

7. Balancing Act

Develop balance with activities like one-legged hops, balancing on a line, or creating a balance beam using household items.

8. Mini-Tabata Challenge

Tabata challenge for children is pretty short but intense bursts of activity. Choose exercises like jumping jacks, squats, or mountain climbers and do each for 20 seconds with a 10-second rest.

9. Cardio Dice Game

Roll a dice and assign an exercise to each number (e.g., 1 - jumping jacks, 2 - burpees). Perform the exercise corresponding to the rolled number.

10. Nature Scavenger Hunt

Combine physical activity with nature exploration. Create a list of items for kids to find, and include exercises between discoveries.

Boost Your Energy and Muscle Control With CrossFit!

These workouts provide a gateway to a world of movement, fun, and holistic well-being. By emphasizing exercises that enhance coordination, these routines are designed to be accessible, enjoyable, and, most importantly, beneficial for the young ones.

For a more engaging experience for your kids, you can enroll them in Rockstar's Sports & Performing Arts Academy. RockFit stands out as one of the hallmark programs offered by Rockstar Academy. 

With its focus on conditioning workouts primarily utilizing the body rather than weights, RockFit promotes overall growth and development among its participants. 

Through regular participation in RockFit classes, students not only enhance their strength and muscle control but also experience a surge in energy levels, concentration, and focus. 

Moreover, RockFit serves as an excellent complement to other physical activity classes, contributing to overall conditioning and well-being. Embrace the transformative journey with RockFit at Rockstar Academy and sign up for their free trial class right away!


1. What is CrossFit for kids?

CrossFit for kids is a fitness program designed to introduce children and teens to a variety of functional movements, promoting overall health, strength, and agility through engaging and age-appropriate workouts.

2. Are CrossFit workouts safe for kids?

When supervised and adapted for age-appropriate movements, CrossFit workouts are generally safe for kids. It's crucial to prioritize proper form, provide clear instructions, and ensure a supportive environment.

3. What are the benefits of CrossFit for kids?

CrossFit for kids offers numerous benefits, including improved cardiovascular health, enhanced coordination and flexibility, increased strength, and the development of essential life skills like teamwork and discipline.