Sunday, December 1, 2013

CrossFit Kids
CrossFit Kids action

CrossFit Teens Waratah Campus

CrossFit Kids Homework
Define:
"Confluence"

Solve:
Find (2i x 9i)
Posted by Jeff Martin on 11/30

Saturday, November 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:
800-meter run
10 lateral lunges => pigeon stretch => bottom of the squat
800-meter run
10 lateral lunges => Spiderman stretch => bottom of the squat

Elementary and Preschool:
3x or 5:00
5-10 jumping jacks => 2 forward rolls => balance beam => precision jump => 5 super-slow squats => 5-10 vertical jumps => bear crawl

WOD –
Varsity:
10:00 AMRAP
9 toes-to-bar
12 dumbbell walking lunges, 35#/30#
15 box jumps, 24”/20”

Junior Varsity:
10:00 AMRAP
9 toes-to-bar
12 dumbbell walking lunges, 25#/20#
15 box jumps, 24”/20”

Novice:
10:00 AMRAP
7 toes-to-bar
11 dumbbell walking lunges, 20#/15#
13 box jumps, 20”

Elementary:
10:00 AMRAP
6 toes-to-bar or knees-to-elbows or knee raises
8 walking lunges, unloaded-5#
10 box jumps, 12”-24”

Preschool:
5:00 AMRAP
4 knee raises
4 walking lunges
4 box jumps, 10”-12”
4 walking lunges

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
0:30 L-sit
10 Turkish get-ups

Elementary:
2x
10 sit-ups
10 hollow rocks

Preschool:
10 sit-ups


Posted by Jeff Martin on 11/29

Friday, November 29, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids Stafford

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
Alligator crawl => bear crawl => army crawl => dip walk => basic dot drill x 10 => 200-meter run

Elementary and Preschool:
3x or 5:00
Alligator crawl => forward roll => bear crawl => forward roll => army crawl => forward roll => hopscotch pass => 50-meter run

WOD –
Varsity:
5 rounds
6 front squats, 115#/75#
8 pull-ups
400-meter run

Junior Varsity:
5 rounds
6 front squats, 65#/55#
8 pull-ups
400-meter run

Novice:
4 rounds
6 front squats, 45#/35#
8 pull-ups
400-meter run

Elementary:
4 rounds
5 front squats, unloaded-10#
5 pull-ups (progressions or assisted okay)
200-meter run

Preschool:
3 rounds
4 front squats, unloaded
3-meter bunny hop
4 monkey hangs
2-meter log roll

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

Elementary:
5:00-10:00
Jump rope practice

Preschool:
5:00
Hop over hurdles, forward and backward/side-to-side
Posted by Jeff Martin on 11/28

Thursday, November 28, 2013

CrossFit Kids- Teens
CrossFit Kids action

CrossFit Waratah Campus

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
25 jumping jacks => 3 cartwheels => 5 tuck jumps => 50-meter high-knee skip => 50-meter carioca

Elementary and Preschool:
3x or 5:00
5-10 jumping jacks => 1-2 cartwheels => 3-5 tuck jumps => 15-25-meter high-knee skip => 15-25-meter aside shuffle

WOD –
Varsity:
3 x 6:00 AMRAPs, rest 2:00
3 broad jumps
15 double-unders
5 shoulder presses, 75#/55#

Junior Varsity:
3 x 6:00 AMRAPs, rest 2:00
3 broad jumps
15 double-unders
5 shoulder presses, 45#/35#

Novice:
3 x 6:00 AMRAPs, rest 2:00
3 broad jumps
15 double-unders
5 shoulder presses, 25#/15#

Elementary:
2 x 5:00 AMRAPs, rest 2:00
2 broad jumps
10 double-unders or single-unders
5 shoulder presses, unloaded-10#

Preschool:
5:00 AMRAP
Broad jump => forward roll
5 side-to-side hops
5 press up the sky, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Handstand walk gymkhana
15 toes-to-bar

Mobility with shoulder focus

Elementary:
5:00-10:00
Handstand practice

Preschool:
5:00
Handstand practice
Posted by Jeff Martin on 11/27

Wednesday, November 27, 2013

CrossFit Kids TEENS
CrossFit Kids action

Rancho CrossFit - Las Vegas High School

CrossFit Kids Homework
Define:
Oligarchy

Solve:
3 1/2 - 2 1/6


Posted by Jeff Martin on 11/26

Tuesday, November 26,  2013

CrossFit Kids
CrossFit Kids action

Bridger 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 PVC pass-throughs => 10 jumping jacks => 5 perfect squats => 5-meter inch worm => 5 perfect squats => 2 cartwheels => agility course => basic dot drill x 10 => 100-meter run

Elementary and Preschool:
3x or 5:00
5-10 PVC pass-throughs => 5-10 jumping jacks => 3-5 super-slow squats => 3-5-meter inch worm => 3-5 super-slow squats => 1-2 cartwheels => basic dot drill x 10 => 25-50-meter run

WOD –
Varsity:
7:00 AMRAP
7 hang power snatches, 95#/65#
7 overhead squats, 95#/65#
7 burpees

Junior Varsity:
7:00 AMRAP
7 hang power snatches, 55#/45#
7 overhead squats, 55#/45#
7 burpees

Novice:
7:00 AMRAP
7 hang power snatches, 35#/25#
7 overhead squats, 35#/25#
7 burpees

Elementary:
7:00 AMRAP
7 hang power cleans, unloaded-10#
7 front squats, unloaded-10#
7 burpees

Preschool:
5:00 AMRAP
3 hang power cleans, unloaded
Forward roll
3 front squats, unloaded
Broad jump
3 burpees

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

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

Preschool:
5:00
Rope climbing practice
Posted by Jeff Martin on 11/25

Monday, November 25, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids Flagstaff

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 PVC pass-throughs => balance beam pass => 10 squats => precision jump => speed ladder => agility course => 100-meter run

Elementary and Preschool:
3x or 5:00
Alligator crawl => balance beam => army crawl => balance beam => bear crawl => balance beam => 10 jumping jacks => speed ladder => 10-meter skip => 10-meter bunny hop

WOD –
Varsity:
10-8-6-4-2
Push presses, 135#/95#
Handstand push-ups
Strict pull-ups

Junior Varsity:
10-8-6-4-2
Push presses, 65#/55#
Handstand push-ups
Strict pull-ups

Novice:
10-8-6-4-2
Push presses, 45#/35#
Handstand push-ups
5-4-3-2-1
Strict pull-ups

Elementary:
5 rounds
6 push presses, unloaded-10#
6 push-ups
6 pull-ups (progressions or assisted okay)

Preschool:
3 rounds
5 push presses, unloaded
Up and over the plyo-box snake
5 push-ups
Up and over the plyo-box snake
5-second bar hang

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Practice skin-the-cats, levers, ice cream makers
Then
Mobility w/shoulder focus

Elementary:
5:00-10:00
Ring play

Preschool:
5:00
Ring play
Posted by Jeff Martin on 11/24

 

Social Media


Follow CrossFit Kids on Follow Me on Pinterest


Send us photos

Got any photos of CrossFit Kids you'd like to send us?
Let us know at photos@crossfitkids.com

CrossFit Journal: The Performance-Based Lifestyle Resource

Scaled CrossFit WOD

Scaled version of the CrossFit front page WOD [ right here ]


REGISTERED CROSSFIT KIDS PROGRAMS

Click the Map to find a Registered CrossFit Kids Program in your part of the world.
Registered CrossFit Kids Program search.