Monday, July 1, 2013

The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
Bear crawl => 2 forward rolls => dip walk => basic dot drill x 10 => 50-meter side shuffle => 50-meter bum kickers => vault

Elementary and Preschool:
Bear crawl => forward roll => 2 jump-to-supports => basic dot drill x 10 => 25-meter side shuffle => 25-meter bum kickers => broad jump

WOD –
Varsity:
15:00 AMRAP
2 rope climbs
10 box jumps, 24”/20”
10 knees-to-elbows

Junior Varsity:
15:00 AMRAP
2 rope climbs
10 box jumps, 24”/20”
10 knees-to-elbows

Novice:
12:00 AMRAP
1 rope climbs
10 box jumps, 24”/20”
8 knees-to-elbows

Elementary:
10:00 AMRAP
1 rope climb or beginner rope climb
8 box jumps, 12”-24”
8 knees-to-elbows or knee raises

Preschool:
5:00 AMRAP
1 beginner rope climb
5 box jumps, 10”-12”
5 knee raises

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Muscle-ups

Elementary and Preschool:
5:00-10:00
Ring play
Posted by Jeff Martin on 06/30

Sunday, June 30th 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids Forney

The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
5 burpees => 2 cartwheels => precision jump => basic dot drill x 10 => agility course => agility ladder => 50-meter sprint => 50-meter jog

Elementary and Preschool:
5 burpees => 2 cartwheels => precision jump => basic dot drill x 10 => agility course => agility ladder => 25-meter sprint => 25-meter jog

WOD –
Varsity:
12:00 AMRAP
4 shoulder press, 35#/25# dumbbells
40-meter shuttle farmer’s carry (10-meter lengths) w/dumbbells
40 double-unders

Junior Varsity:
12:00 AMRAP
4 shoulder press, 25#/20# dumbbells
40-meter shuttle farmer’s carry (10-meter lengths) w/dumbbells
40 double-unders

Novice:
12:00 AMRAP
4 shoulder press, 20#/15# dumbbells
40-meter shuttle farmer’s carry (10-meter lengths) w/dumbbells
40 double-unders

Elementary:
10:00 AMRAP
4 shoulder press, unloaded-5# dumbbells
40-meter shuttle farmer’s carry (10-meter lengths) w/dumbbells or 40-meter shuttle run
10 double-unders or single-unders

Preschool:
5:00 AMRAP
5 shoulder press, unloaded
20-meter shuttle run (5-meter lengths)
5 side-to-side hops over 6” hurdle

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Accumulate 30 seconds in an L-sit
5:00
Planche practice

Elementary and Preschool:
5:00
Frog stand and headstand practice
Posted by Jeff Martin on 06/29

Saturday, June 29th 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids KOP

The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
5:00
10 PVC pass-throughs => 5 burpees => 2 cartwheels => monkey bar pass => basic dot drill x 10 => 3 broad jumps

Elementary and Preschool:
5:00
10 PVC pass-throughs => 5 burpees => 2 cartwheels => monkey bar pass => basic dot drill x 10 => 3 broad jumps

WOD –
Varsity:
800-meter run
3 rounds
6 snatch grip deadlifts, 95#/65#
9 hang power snatches, 95#/65#
12 overhead squats, 95#/65#
800-meter run

Junior Varsity:
800-meter run
3 rounds
6 snatch grip deadlifts, 55#/45#
9 hang power snatches, 55#/45#
12 overhead squats, 55#/45#
800-meter run

Novice:
600-meter run
3 rounds
6 snatch grip deadlifts, 35#/25#
9 hang power snatches, 35#/25#
12 overhead squats, 35#/25#
600-meter run

Elementary:
100-meter run
3 rounds
6 deadlifts, PVC-10#
9 hang power cleans, PVC-10#
12 front squats, PVC-10#
100-meter run

Preschool:
50-meter run
2 rounds
3 deadlifts, unloaded
4 hang power cleans, unloaded
5 front squats, unloaded
50-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Accumulate 30 seconds in an L-sit
3 Turkish get-ups, each arm

Elementary and Preschool:
3x
3 L-sit attempts
5-10 sit-ups
Posted by Jeff Martin on 06/28

Friday, June 28th 2013

CrossFit Kids
CrossFit Kids action

Hope.CrossFit.com

CrossFit Kids Homework
Define:
Arcane

Solve:
If q and r are positive integers such that (9q + 2r) is a multiple of 7, then which of the following will also be divisible by 7?

Watch:
Kate teaches Emma to burpee
CrossFit for Hope
Posted by Jeff Martin on 06/27

Thursday, June 27th 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids Snohomish

The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Bear crawl => 2 forward rolls => balance beam => 3 broad jumps => 50-meter back pedal => 50-meter carioca

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => balance beam => 3 broad jumps => 25-meter back pedal => 25-meter carioca

WOD –
Varsity:
5 rounds
200-meter run
5 one-arm overhead dumbbell lunges, 35#/30#, each arm
10 hand-release push-ups
20 squats

Junior Varsity:
5 rounds
200-meter run
5 one-arm overhead dumbbell lunges, 25#/20#, each arm
10 hand-release push-ups
20 squats

Novice:
3 rounds
200-meter run
5 one-arm overhead dumbbell lunges, 20#/15#, each arm
10 hand-release push-ups
20 squats

Elementary:
3 rounds
100-meter run
5 one-arm overhead lunges, unloaded-5#, each arm
5 hand-release push-ups
10 squats

Preschool:
3 rounds
50-meter run
3 one-arm overhead lunges, unloaded, each arm
3 hand-release push-ups
5 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
5 skin-the-cats
Accumulate 0:30 in L-sit

Elementary and Preschool:
5:00-10:00
Ring play
L-sit attempts
Posted by Jeff Martin on 06/26

Wednesday, June 26th 2013


CrossFit Kids

CrossFit Kids action

The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 mountain climbers => 10 jumping jacks => basic dot drill x 10 => 3 broad jumps => 10 side-to-side hops, each leg

Elementary and Preschool:
3x or 5:00
10 mountain climbers => 10 jumping jacks => basic dot drill x 10 => 3 broad jumps => 10 side-to-side hops, each leg

WOD –
Varsity:
7:00 AMRAP, ascending ladder
3-6-9-12-15, etc, reps of the following:
Hang power cleans, 95#/65#
Pull-ups

Junior Varsity:
7:00 AMRAP, ascending ladder
3-6-9-12-15, etc, reps of the following:
Hang power cleans, 55#/45#
Pull-ups

Novice:
7:00 AMRAP, ascending ladder
3-6-9-12-15, etc, reps of the following:
Hang power cleans, 35#/25#
Pull-ups

Elementary:
7:00 AMRAP
7 hang power cleans, PVC-10#
7 pull-ups (progressions or assisted okay)

Preschool:
6:00 AMRAP
6 hang power cleans, unloaded
4 monkey hangs

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Handstand push-ups

Elementary and Preschool:
5:00 EMOM
2 wall walk-ups
Posted by Jeff Martin on 06/25

Tuesday, June 25th 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids Waxahachie

The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 squats => 5 push-ups => 2 cartwheels => 10 lunge steps => 50-meter high-knee skip => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
5 super-slow squats => 5 push-ups => cartwheel => 10 lunge steps => 25-meter high-knee skip => 25-meter back pedal

WOD –
Varsity:
3 rounds
7 front squats, 155#/105#
200-meter run
14 burpees

Junior Varsity:
3 rounds
7 front squats, 65#/55#
200-meter run
14 burpees

Novice:
3 rounds
7 front squats, 45#/35#
200-meter run
14 burpees

Elementary:
3 rounds
7 front squats, PVC-10#
100-meter run
14 burpees

Preschool:
3 rounds
5 front squats, unloaded
50-meter run
5 burpees

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Max rope climbs

Elementary and Preschool:
5:00-10:00
Rope climbing practice
Posted by Jeff Martin on 06/24

 

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