Sunday, September 1, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids City Line

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 => dip walk => basic dot drill x 10 => 50-meter side shuffle => 50-meter bum kickers => 3 broad jumps

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => 2 jump-to-supports => basic dot drill x 10 => 25-meter side shuffle => 25-meter bum kickers => 3 broad jumps

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 08/31

Saturday, August 31, 2013

CrossFit Kids
CrossFit Kids action
Infant Swim Resource

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
2 forward rolls => 10 mountain climbers => 10-second bar hang => 2 cartwheels => basic dot drill x 10 => 50-meter carioca => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
2 forward rolls => 10 mountain climbers => 5-second bar hang => 2 cartwheels => basic dot drill x 10 => 25-meter carioca => 25-meter back pedal

WOD – “Hotshots 19”

Varsity:
6 rounds
30 squats
19 power cleans, 135#/95#
7 strict pull-ups
400-meter run

Junior Varsity:
6 rounds
30 squats
19 power cleans, 75#/55#
7 strict pull-ups
400-meter run

Novice:
5 rounds
30 squats
19 power cleans, 45#/35#
7 pull-ups
200-meter run

Elementary:
6 rounds
15 squats
10 power cleans, unloaded-10#
5 pull-ups (progressions or assisted okay)
200-meter run

Preschool:
3 rounds
5 squats
5 power cleans, unloaded
4 monkey hangs
50-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Single-leg flexion external rotation bias
Pigeon stretch
Couch stretch
Banded shoulder distraction
Wall stretch for shoulders
Olympic wall squat

Elementary and Preschool:
5:00-10:00
2x
10 hollow rocks to supermen
Posted by Jeff Martin on 08/30

Friday, August 30, 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 squats => 2 cartwheels => 10 lunges => 2 forward rolls => speed ladder => agility course => 3 broad jumps => handstand walk => 25-meter carioca => 25-meter back pedal

Elementary and Preschool:
3x or 5:00
5 super-slow squats => 2 cartwheels => 5 lunges => 2 forward rolls => speed ladder => agility course => 3 broad jumps => handstand walk => 25-meter carioca => 25-meter back pedal

WOD –
Varsity:
2 x 6:00 AMRAPs, rest 2:00
1 rope climb
5 box jumps, 30”/24”
10 pull-ups
100-meter run

Junior Varsity:
2 x 6:00 AMRAPs, rest 2:00
1 rope climb
5 box jumps, 30”/24”
10 pull-ups
100-meter run

Novice:
2 x 6:00 AMRAPs, rest 2:00
1 rope climb
5 box jumps, 24”
10 pull-ups
100-meter run

Elementary:
2 x 5:00 AMRAPs, rest 2:00
1 rope climb or beginner rope climb
5 box jumps, 12”-24”
5 pull-ups (progressions or assisted okay)
50-meter run

Preschool:
5:00 AMRAP
1 beginner rope climb
2 box jumps, 10”-12”
3 monkey hangs
4 x 10-meter shuttle

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
3 power cleans, 25#-95#

Elementary and Preschool:
5:00-10:00
Medicine ball clean practice
Posted by Jeff Martin on 08/29

Thursday, August 29, 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
Handstand walk or bear crawl => alligator crawl => army crawl => 2 cartwheels => precision jump => speed ladder => agility course => 100-meter run

Elementary and Preschool:
3x or 5:00
Bear crawl => alligator crawl => army crawl => 2 cartwheels => precision jump => speed ladder => agility course => 50-meter run

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

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

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

Elementary:
5 rounds
100-meter run
5 one-arm overhead lunges, unloaded-5#, each arm
5 hand-release push-ups
5 knees-to-elbows or 5 knee raises

Preschool:
3 rounds
25-meter run
3 one-arm overhead lunges, unloaded, each arm
3 hand-release push-ups
3 knee raises

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

Elementary and Preschool:
5:00-10:00
3 L-sit attempts
5 hollow rocks
Posted by Jeff Martin on 08/28

Wednesday, August 28, 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
Max strict pull-ups => 400-meter run => Max strict pull-ups => 200-meter run

Elementary and Preschool:
3x or 5:00
4 monkey hangs => 100-meter run => 4 monkey hangs => 50-meter run => 50-meter back pedal

WOD –
Varsity:
4 x 4:00 AMRAPs, rest 2:00
8 push-ups
12 squats
15 double-unders

Junior Varsity:
4 x 4:00 AMRAPs, rest 2:00
8 push-ups
12 squats
15 double-unders

Novice:
4 x 4:00 AMRAPs, rest 2:00
8 push-ups
12 squats
15 double-unders

Elementary:
2 x 5:00 AMRAPs, rest 2:00
6 push-ups
10 squats
12 double-unders or single-unders

Preschool:
5:00 AMRAPs
5 push-ups
5 squats
5 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Banded shoulder distraction
Banded bully
Couch stretch
Pigeon Stretch
Single-leg flexion with external rotation bias

Elementary and Preschool:
5:00-10:00
2x
10 sit-ups
10 lunge steps
Posted by Jeff Martin on 08/27

Tuesday, August 27, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids On The River

Skill Day Homework:
Define
"Sacrilegious"

Solve:
Find the domain of the function f(y)=(y+5)/(4-y)

Practice:
Muscle ups or progressions for 5 to 10 minutes
Posted by danell on 08/26

Monday, August 26, 2013

CrossFit Kids
CrossFit Kids action

Ole Glory CrossFit Kids

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 one-legged side-to-side hops, each leg => 10 PVC pass-throughs

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

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

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

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

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

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

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Handstand push-ups
Pistol squats or pistol progressions

Elementary and Preschool:
5:00 EMOM
2 wall walk-ups
Posted by Jeff Martin on 08/25

 

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