Thursday, August 1st 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:
Tabata ski erg

Elementary and Preschool:
Tabata ski erg

WOD –
Varsity:
4 x 4:00 AMRAPs, rest 2:00
6 chest-to-bar pull-ups
9 wall ball shots, 20#/14#, 10’ target
12 kettlebell swings, 24kg/16kg

Junior Varsity:
4 x 4:00 AMRAPs, rest 2:00
6 chest-to-bar pull-ups
9 wall ball shots, 14#/10#, 10’ target
12 kettlebell swings, 16kg/12kg

Novice:
3 x 4:00 AMRAPs, rest 2:00
6 pull-ups
9 wall ball shots, 10#/8#, 8’-10’ target
12 kettlebell swings, 12kg/8kg

Elementary:
2 x 5:00 AMRAPs, rest 2:00
6 pull-ups (progressions or assisted okasy)
9 wall ball shots, dodgeball-6#, 6’-8’ target
12 kettlebell swings, unloaded-4kg

Preschool:
5:00 AMRAP
3 monkey hangs
4 wall ball shots, dodgeball, 4’-5’ target
5 kettlebell swings, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Tabata ski erg
Couch stretch
Banded shoulder distraction
Bottom of the squat
Single leg flexion w/external rotation bias

Elementary and Preschool:
Plank wars

Posted by Jeff Martin on 07/31

Wednesday, July 31, 2013

CrossFit Kids Teen Varsity Gauntlet
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 PVC pass-throughs => handstand walk or bear crawl =>10 jumping jacks => 10 squats => 10 left-leg hops, forward and backward => 100-meter run => 10 right-leg hops, forward and backward

Elementary and Preschool:
3x or 5:00
10 PVC pass-throughs => bear crawl =>10 jumping jacks => 10 squats => 10 left-leg hops, forward and backward => 50-meter run => 10 right-leg hops, forward and backward

WOD –
Varsity:
3 x 5:00 AMRAPs, rest 2:00
250-meter row
25 double-unders
10 ring push-ups

Junior Varsity:
3 x 5:00 AMRAPs, rest 2:00
250-meter row
25 double-unders
10 ring push-ups

Novice:
3 x 5:00 AMRAPs, rest 2:00
200-meter row
20 double-unders
10 push-ups

Elementary:
2 x 5:00 AMRAPs, rest 2:00
50-meter row
10 double-unders or single-unders
5 push-ups

Preschool:
5:00 AMRAP
5 sumo deadlift high pulls, unloaded
5 side-to-side hops
5 push-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 Bulgarian split squats, each leg
10 knees-to-elbows

Elementary and Preschool:
5:00-10:00
Frog stands and headstands
Posted by Jeff Martin on 07/30

Tuesday, July 30th 2013

CrossFit Kids
CrossFit Kids action

CrossFit Stafford


CrossFit Kids Homework
What is the difference between work and power? Post your answer to the CrossFit Kids Facebook page.

Read for at least 30 minutes
Posted by Jeff Martin on 07/29

Monday, July 29th 2013

CrossFit Kids
CrossFit Kids action

Crossfit Kids Incendia

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

Elementary and Preschool:
3x or 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#
12 front squats, PVC-10#
100-meter run

Preschool:
50-meter run
2 rounds
3 deadlifts, 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:
2x
10 supermen to hollow rock
10 sit-ups

Posted by Jeff Martin on 07/28

Sunday, July 28th 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Hilton Head

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 => 10 lunge steps => bear crawl => 10 push-ups => 10 jumping jacks => 100-meter run

Elementary and Preschool:
3x or 5:00
10 squats => 10 lunge steps => bear crawl => 10 push-ups => 10 jumping jacks => 50-meter run

WOD –
Varsity:
2:00 AMRAP
Hang power cleans, 135#/95#
Immediately into 5:00 AMRAP
5 burpees
5 toes-to-bar
5 box jumps, 24”/20”
Immediately into 2:00 AMRAP
Hang power cleans, 135#/95#

Junior Varsity:
2:00 AMRAP
Hang power cleans, 55#/45#
Immediately into 4:00 AMRAP
5 burpees
5 toes-to-bar
5 box jumps, 24”/20”
Immediately into 2:00 AMRAP
Hang power cleans, 55#/45#

Novice:
2:00 AMRAP
Hang power cleans, 35#/25#
Immediately into 3:00 AMRAP
5 burpees
5 toes-to-bar
5 box jumps, 24”/20”
Immediately into 2:00 AMRAP
Hang power cleans, 35#/25#

Elementary:
1:00 AMRAP
Hang power cleans, unloaded-10#
Immediately into 3:00 AMRAP
5 burpees
5 knee raises
5 box jumps, 12”-24”
Immediately into 1:00 AMRAP
Hang power cleans, unloaded-10#

Preschool:
1:00 AMRAP
Hang power cleans, unloaded
Immediately into 3:00 AMRAP
3 burpees
3 knee raises
3 box jumps, 10”-12”
Immediately into 1:00 AMRAP
Hang power cleans, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2:00 AMRAP
Pistol squats

Elementary and Preschool:
5:00-10:00

Pistol squat practice
Posted by Jeff Martin on 07/27

Saturday, July 27th 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
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 07/26

Friday, July 26th 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Homework
Define:
"Facetious"

Solve:
4(-2/3 + 5/3) +7

Practice:
Cartwheels for 10:00
Posted by Jeff Martin on 07/25

 

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