Friday, November 1, 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids NSB

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 jumping jacks => 10 vertical jumps => balance beam bear crawl => 10 lateral lunges => 10 T-push-ups => 200-meter run

Elementary and Preschool:
3x or 5:00
5-10 jumping jacks => 5-10 vertical jumps => alligator crawl => 5-10 lateral lunges => 2 forward rolls => 25-50-meter run

WOD –
Varsity:
21-15-9
Squats
Strict pull-ups
Sit-ups

Rest 1:00

15-12-9
Chest-to-bar pull-ups
Sit-ups
Burpees

Rest 0:30

12-9-6
Sit-ups
Burpees
Handstand push-ups

Junior Varsity:
21-15-9
Squats
Chest-to-bar pull-ups
Sit-ups

Rest 1:00

15-12-9
Pull-ups
Sit-ups
Burpees

Rest 0:30

12-9-6
Sit-ups
Burpees
Handstand push-ups

Novice:
15-12-9
Squats
Chest-to-bar pull-ups
Sit-ups

Rest 1:00

12-9-6
Pull-ups
Sit-ups
Burpees

Rest 0:30

9-6-3
Sit-ups
Burpees
Handstand push-ups

Elementary:
15-12-9
Squats
Sit-ups
Burpees

Rest 1:00

12-9-6
Squats
Sit-ups
Burpees

Preschool:
3 rounds
Bear crawl
3 squats
Army crawl
3 sit-ups
Duck walk
3 burpees

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
1:00 row for max calories
1:00 max rope climbs
1:00 max toes-to-bar
Shoulder, lat, abdominal, hip, hamstring mobility

Elementary:
2x
10 hollow rock-to-superman

Preschool:
5:00
Practice dip-shrug-drop-stand

Posted by Jeff Martin on 10/31

Thursday, October 31, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids St. Laurent

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 forward rolls => 10 jumping jacks => 10 mountain climbers => 10 squats => 10 one-legged side-to-side hops, each leg => 3 broad jumps => 50-meter side shuffle => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
Alligator crawl => 2 forward rolls => 5-10 jumping jacks => 5-10 mountain climbers => 5-10 squats => 5-10 one-legged side-to-side hops, each leg => 3 broad jumps => 10-25-meter side shuffle => 10-25-meter back pedal

WOD –
Varsity:
3 x 4:00 AMRAPs, rest 2:00 in between
6 push presses, 115#/85#
9 burpees
100-meter run

Junior Varsity:
3 x 4:00 AMRAPs, rest 2:00 in between
5 push presses, 65#/55#
7 burpees
100-meter run

Novice:
3 x 4:00 AMRAPs, rest 2:00 in between
5 push presses, 45#/35#
7 burpees
100-meter run

Elementary:
8:00 AMRAP
6 push presses, unloaded-10#
6 burpees
60-meter run

Preschool:
4:00 AMRAP
3 push presses, unloaded
Balance beam walk
3 burpees
Forward roll => bear crawl

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Strict pull-ups
Knees-to-elbows

Elementary:
5:00-10:00
Pull-up practice

Preschool:
5:00
Pull-up practice and bar hangs

Posted by Jeff Martin on 10/30

Wednesday, October 30th 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids West Sacramento
CrossFit Kids Homework
Define:
Aggregate

Solve:
The difference of two numbers i s15 and 1/5 f their sum is 9. The number are?

Practice:
For ten minutes practice wall walk ups or handstands

Posted by Jeff Martin on 10/29

Tuesday, October 29, 2013

CrossFit Kids
CrossFit Kids action

Cynergy CrossFit Kids

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
20:00 EMOM
Odd minute: dumbbell presses (scale individually to achieve 3-5 reps with perfect technique)
Even minute: box jumps

Varsity/Junior Varsity: 24”/20”
Novice: 20”

Elementary and Preschool:
½ Tabata tantrums
½ Tabata squats

WOD –
Varsity:
3:00 AMRAP
Double-unders

Rest 1:00

Tabata thrusters, 95#/65#

Junior Varsity:
3:00 AMRAP
Double-unders

Rest 1:00

Tabata thrusters, 55#/45#

Novice:
3:00 AMRAP
Double-unders

Rest 1:00

Tabata thrusters, 35#/25#

Elementary:
5 rounds
8 box jumps, 12”-24”
8 thrusters, unloaded-10#

Preschool:
3 rounds
4 box jumps, 10”-12”
4 thrusters, unloaded

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

Elementary:
5:00-10:00
Pull-up practice
Preschool:
5:00
Pull-up practice
Posted by Jeff Martin on 10/28

Monday, October 28, 2013

CrossFit Kids
CrossFit Kids action

District 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
Medicine ball toss => rope climb => 10 one-legged side-to-side hops, each leg => 10 squats => 50-meter bound => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
Broad jump => bar hang => 2 forward rolls => 5-10 squats => 10 jumping jacks => precision jump => angry gorilla walk

WOD –
Varsity:
15:00 AMRAP
50-meter side shuffle, right side
20 push-ups
50-meter side shuffle, left side
10-meter bear crawl forward => 10-meter bear crawl backward
20 knees-to-elbows

Junior Varsity:
15:00 AMRAP
50-meter side shuffle, right side
20 push-ups
50-meter side shuffle, left side
10-meter bear crawl forward => 10-meter bear crawl backward
20 knees-to-elbows

Novice:
12:00 AMRAP
50-meter side shuffle, right side
15 push-ups
50-meter side shuffle, left side
10-meter bear crawl forward => 10-meter bear crawl backward
15 knees-to-elbows

Elementary:
10:00 AMRAP
25-meter side shuffle, right side
5 push-ups
25-meter side shuffle, left side
5-meter bear crawl forward => 5-meter bear crawl backward
5 knees-to-elbows or knee raises

Preschool:
5:00 AMRAP
5-meter side shuffle, right side
3 push-ups
5-meter side shuffle, left side
3-meter bear crawl forward => 3-meter bear crawl backward
3 knees raises

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Planche practice
Shoulder, hip, hamstring, calf, ankle, and foot mobility

Elementary:
5:00-10:00
Plank wars

Preschool:
5:00
Plank holds and walks

Posted by Jeff Martin on 10/27

Sunday, October 27, 2013

CrossFit Kids
CrossFit Kids action

Crossfit Kids Forward
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 => handstand walk or bear crawl => 5 perfect squats => 2 forward rolls => 5 perfect squats => 10-meter inch worm => basic dot drill x 10 => 3 broad jumps

Elementary and Preschool:
3x or 5:00
3-5 super-slow squats => bear crawl => 3-5 super-slow squats => 2 forward rolls => 3-5 super-slow squats => 5-10-meter inch worm => basic dot drill x 10 => 3 broad jumps

WOD –
Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
6 hang squat cleans, 95#/65#
9 chest-to-bar pull-ups
12 double-unders

Junior Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
6 hang squat cleans, 55#/45#
9 chest-to-bar pull-ups
12 double-unders

Novice:
3 x 5:00 AMRAPs, rest 2:00 in between
6 hang squat cleans, 35#/25#
8 chest-to-bar or standard pull-ups
12 double-unders

Elementary:
2 x 5:00 AMRAPs, rest 2:00 in between
5 hang squat cleans, unloaded-10#
5 pull-ups (progressions or assisted okay)
10 double-unders or single-unders

Preschool:
5:00 AMRAP
5 hang squat cleans, unloaded (dip-shrug-drop-stand)
5-second bar hang
5 one-legged side-to-side hops, each leg

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
5-10 toes-to-bar
Spend remainder of minute in bottom of the squat

Elementary:
3x
10 sit-ups
10-30-seconds in bottom of the squat

Preschool:
5 squat jumps with 3-5-second hold in bottom of the squat
Posted by Jeff Martin on 10/26

Saturday, October 26, 2013

CrossFit Kids TEEN
CrossFit Kids action

AJ CrossFit Kids Teens

CrossFit Kids Homework
Define:
Intractable

Solve:
Find the sum of odd numbers between 0 and 50

Practice:
Rolling and planks for 5-10 minutes

Read:
The Banality of Elitism
Posted by Jeff Martin on 10/25

 

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