Tuesday, October 1, 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
5 perfect squats => 2 forward rolls => 0:30 in bottom of the squat => cartwheel => bear crawl => 10 vertical jump and touch target, 8”-12” above reach => 100-meter run

Elementary and Preschool:
3x or 5:00
5 super-slow squats => 2 forward rolls => bear crawl => 10 vertical jumps => 10 forward-backward hops => 50-meter run

WOD –
Varsity:
3 x 4:00 AMRAPs, rest 1:30
9 chest-to-bar pull-ups
12 push presses, 95#/65#

Junior Varsity:
3 x 4:00 AMRAPs, rest 1:30
6 chest-to-bar pull-ups
12 push presses, 55#/45#

Novice:
3 x 4:00 AMRAPs, rest 1:30
6 pull-ups
10 push presses, 35#/25#

Elementary:
2 x 4:00 AMRAPs, rest 1:30
6 pull-ups (progressions or assisted okay)
8 push presses, unloaded-10#

Preschool:
4:00 AMRAP
4 monkey hangs
4 push presses, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Max height box jump

Elementary:
5:00-10:00
Medicine ball clean practice

Preschool:
5:00
Dip-Shrug-Drop-Stand
Posted by Jeff Martin on 09/30

Monday, September 30, 2013

CrossFit Kids
CrossFit Kids action
Hope For Cures

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
3 broad jumps => 10 jumping jacks => 10 mountain climbers => 10 one-legged side-to-side hops, each leg => 2 cartwheels => handstand walk or bear crawl

Elementary and Preschool:
3x or 5:00
2 broad jumps => 10 jumping jacks => 10 mountain climbers => 10 one-legged side-to-side hops, each leg => cartwheel => bear crawl => forward roll => alligator crawl

WOD –
Varsity:
14:00 AMRAP
100-meter run
1 rope climb
15 box jumps, 24”/20”
12 toes-to-bar

Junior Varsity:
12:00 AMRAP
100-meter run
1 rope climb
15 box jumps, 24”/20”
12 toes-to-bar

Novice:
12:00 AMRAP
100-meter run
1 rope climb
12 box jumps, 20”
9 toes-to-bar

Elementary:
10:00 AMRAP
50-meter run
9 box jumps, 12”-24”
6 toes-to-bar, knees-to-elbows, or knee raises

Preschool:
5:00 AMRAP
25-meter run
5 box jumps, 10”-12”
5 knee raises

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Accumulate 1:30 in L-sit
Shoulder and hip mobility

Elementary:
10:00
Rope climbing practice

Preschool:
5:00
Rope climbing practice
Posted by Jeff Martin on 09/29

Sunday, September 29, 2013

CrossFit Kids
CrossFit Kids action

Eden working on the snatch with daddy's wrist wraps.

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
10 squats => 5 burpees => handstand walk or bear crawl => speed ladder => agility course => 50-meter high-knee skip => 50-meter side shuffle

Elementary and Preschool:
5 squats => 5 burpees => bear crawl => speed ladder => 2 forward rolls => 25-meter high-knee skip => 25-meter side shuffle

WOD –
Varsity:
15-12-9
Dumbbell shoulder presses, 35#/30#
9-15-21
Front squats, 35#/30#

Junior Varsity:
15-12-9
Dumbbell shoulder presses, 25#/20#
9-15-21
Front squats, 25#/20#

Novice:
15-12-9
Dumbbell shoulder presses, 20#/15#
9-12-15
Front squats, 20#/15#

Elementary:
15-12-9
Dumbbell shoulder presses, unloaded-10#
9-15-21
Front squats, unloaded-10#

Preschool:
3 rounds
5 shoulder presses, unloaded
5 front squats, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Ring dips

Elementary:
6:00 EMOM
Jump to support on rings

Preschool:
5:00
Ring play

Posted by Jeff Martin on 09/28

Saturday, September 28th 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids Los Angeles

CrossFit Kids Homework
Define:
Imperturbable

Solve:
(2 + 3i) (4 + 2i)

Practice:
Support on the rings for 5 to 10 minutes
Posted by Jeff Martin on 09/27

Friday, September 27, 2013

CrossFit Kids
CrossFit Kids action
Mt. Hood CrossFit Kids

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
100-meter back pedal
Rest 1:00
100-meter back pedal sprint => 100-meter jog
2x
10 squats => broad jump => cartwheel => broad jump => cartwheel => 10 squats => broad jump

Elementary and Preschool:
2x
25-meter skip => forward roll => 25-meter high knees => forward roll => 25-meter side shuffle => forward roll => 25-meter back pedal

WOD –
Varsity:
2 x 7:00 AMRAP, rest 2:00 in between
6 strict pull-ups
12 wall ball shots, 20#/14#, 10’ target
24 double-unders
6 hand-release push-ups

Junior Varsity:
2 x 7:00 AMRAP, rest 2:00 in between
6 strict pull-ups
12 wall ball shots, 14#/10#, 10’ target
24 double-unders
6 hand-release push-ups

Novice:
2 x 6:00 AMRAP, rest 2:00 in between
4 strict pull-ups
8 wall ball shots, 10#/8#, 9’ target
16 double-unders
4 hand-release push-ups

Elementary:
2 x 5:00 AMRAP, rest 2:00 in between
4 pull-ups (progressions or assisted okay)
6 wall ball shots, dodgeball-6#, 6’-8’ target
12 double-unders or single-unders
4 push-ups

Preschool:
5:00 AMRAP
4 monkey hangs
5 wall ball shots, dodgeball, 4’-6’ target
6 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Tabata L-sit
2:00 AMRAP
Rope climbs

Elementary:
5:00-10:00
Rope climbing practice

Preschool:
5:00
Rope climbing practice


Posted by Jeff Martin on 09/26

Thursday, September 26, 2013

CrossFit Kids
CrossFit Kids action
Flux 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
5 push-ups => 2 forward rolls => bear crawl over balance beam => speed ladder => basic dot drill x 10 => 50-meter carioca => 50-meter high knee skip

Elementary and Preschool:
3x or 5:00
3 push-ups => 2 forward rolls => bear crawl over balance beam => speed ladder => basic dot drill x 10 => 25-meter carioca => 25-meter high knee skip

WOD –
Varsity:
10:00 AMRAP
2 unbroken passes of the following complex:
Power clean
Press
Hang squat clean/thruster
Thruster
95#/65#

5 double-jump burpees over barbell

Junior Varsity:
10:00 AMRAP
2 unbroken passes of the following complex:
Power clean
Press
Hang squat clean/thruster
Thruster
55#/45#

5 double-jump burpees over barbell

Novice:
10:00 AMRAP
2 unbroken passes of the following complex:
Power clean
Press
Hang squat clean/thruster
Thruster
35#/25#

5 double-jump burpees over barbell

Elementary:
8:00 AMRAP
5 power cleans
5 presses
5 burpees
Unloaded-10#

Preschool:
5:00 AMRAP
5 power cleans
5 presses
5 burpees
Unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2 x 400-meter sprint
Rest 2:00 in between

Banded shoulder distraction
Single-leg flexion, external rotation bias
Olympic wall squat
Super front rack

Elementary and Preschool:
2 x 100-200-meter sprint
Rest 1:00 in between
Posted by Jeff Martin on 09/25

Wednesday, September 25, 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 => 2 cartwheels => precision jump => 5 perfect squats => precision jump => 5 perfect squats => 200-meter run

Elementary and Preschool:
3x or 5:00
Bear crawl => 2 cartwheels => precision jump => 5 super-slow squats => precision jump => 5 super-slow squats => 25-meter run => 25-meter back pedal

WOD –
Varsity:
10:00 AMRAP
5 handstand push-ups
10 pull-ups
15 box jumps, 24”/20”

Junior Varsity:
10:00 AMRAP
5 handstand push-ups
10 pull-ups
15 box jumps, 24”/20”

Novice:
10:00 AMRAP
5 handstand push-ups
10 pull-ups
15 box jumps, 24”/20”

Elementary:
10:00 AMRAP
5 push-ups
7 pull-ups (progressions or assisted okay)
9 box jumps, 12”-24”

Preschool:
5:00 AMRAP
3 push-ups
4 monkey hangs
5 box jumps, 10”-12”

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Rope climbs

Elementary and Preschool:
5:00-10:00
Rope climbing practice
Posted by Jeff Martin on 09/24

 

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