Saturday, March 1, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
5 perfect squats => 5 perfect push-ups => monkey bar pass or 10-second bar hang => 10 one-legged side-to-side hops, each leg => handstand walk or bear crawl => 100-meter run

Preteen:
3x or 5:00
5 perfect squats => 5 perfect push-ups => monkey bar pass or 10-second bar hang => 10 one-legged side-to-side hops, each leg => handstand walk or bear crawl => 100-meter run

Elementary:
3x or 5:00
5 super-slow squats => 5 push-ups => 5-second bar hang => 5 one-legged side-to-side hops, each leg => bear crawl => 100-meter run

Preschool:
3x or 5:00
3 super-slow squats => 3 push-ups => bar hang => 5-meter hop => 3 jump and spins

WOD –
Varsity:
4 x 3:00 AMRAPs, rest 2:00
4 shoulder press, 95#/65#
5 strict pull-ups
6 squats

Junior Varsity:
4 x 3:00 AMRAPs, rest 2:00
4 shoulder press, 55#/45#
5 strict pull-ups
6 squats

Novice:
4 x 3:00 AMRAPs, rest 2:00
3 shoulder press, 35#/25#
4 strict pull-ups
5 squats

Preteen:
8:00 AMRAP
4 shoulder press, 5# dumbbells-35# barbell
6 pull-ups (progressions or assisted okay)
8 squats

Elementary:
10:00 AMRAP
4 shoulder press, unloaded-10#
5 pull-ups (progressions or assisted okay)
6 squats

Preschool:
5:00 AMRAP
3 super-slow squats => 5-meter running long jump
4 monkey hangs => 5-meter skip => kick a ball and fetch it

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 Turkish get-ups, each arm, 5#-35# dumbbell
15 toes-to-bar

Mobility w/shoulder focus

Preteen:
3x
5-10 toes-to-bar
10 sit-ups

Elementary:
5:00
Practice toes-to-bar and knees-to-elbows

Preschool:
3:00-5:00
Practice walking a balance beam
Posted by Jeff Martin on 02/28

Friday, February 28, 2014

CrossFit Kids
CrossFit Kids action

CrossFit Kids Curriculum and Lesson Plans available in the store at CrossFit Brand X.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x
10 PVC pass-throughs => 10 snatch balance w/PVC => 10 overhead squats w/PVC => 10 power snatches w/PVC => 10 partner jumps => 100-meter run

Preteen:
3x or 5:00
10 PVC pass-throughs => 10 overhead squats w/PVC => 10 power snatches w/PVC => 10 partner jumps => 100-meter run

Elementary:
3x or 5:00
5 super-slow squats => forward roll => bear crawl => forward roll => 10 jumping jacks => army crawl => 2 broad jumps => 50-meter run

Preschool:
3x or 5:00
forward roll => 3 vertical jumps => 3 sit-ups => 3 spins => duck walk => side shuffle => crab walk

WOD – Open WOD 14.1
Varsity:
10:00 AMRAP
30 double-unders
15 power snatches, 75#/55#

Junior Varsity:
10:00 AMRAP
30 double-unders
15 power snatches, 45#/35#

Novice:
10:00 AMRAP
30 double-unders
15 power snatches, 25#/15#

Preteen:
8:00 AMRAP
15 double-unders or 30 single-unders
10 hang power snatches, PVC-35#

Elementary:
8:00 AMRAP
10 double-unders or single-unders
7 hang power cleans, unloaded-10#

Preschool:
4:00 AMRAP
3-meter side-to-side hops over line on ground => 3 dip-shrug-drop-stands
3-meter giant steps => broad jump => log roll => broad jump

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Mobility

Preteen:
3x
Tug of war

Elementary:
5:00
Discuss healthy after-school snacks

Preschool:
3:00-5:00
Duck, duck, goose
Posted by Jeff Martin on 02/27

Thursday, February 27, 2014

CrossFit Kids
CrossFit Kids action

Active Rest
Practice handstands and handstand walking for 10 minutes.

Read for at least 30 minutes.
Posted by Jeff Martin on 02/26

Wednesday, February 26, 2014

CrossFit Kids
CrossFit Kids action

CrossFit Kids Curriculum and Lesson Plans available in the store at CrossFit Brand X.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => 10 overhead walking lunges w/PVC => handstand walk or bear crawl => 10 overhead squats w/PVC => speed ladder => 100-meter run

Preteen:
3x or 5:00
10 PVC pass-throughs => 10 overhead walking lunges w/PVC => handstand walk or bear crawl => 10 overhead squats w/PVC => speed ladder => 100-meter run
Elementary:
3x or 5:00
10 mountain climbers => 10 walking lunges => army crawl => alligator crawl => speed ladder => 50-meter skip

Preschool:
3x or 5:00
Plank walk => 3 sit-ups => 5-meter bunny hop => forward roll => broad jump => 5-meter skip => broad jump

WOD –
Varsity:
3 rounds
1:00 – Overhead squats, 95#/65#
1:00 – Inchworm push-ups

Junior Varsity:
3 rounds
1:00 – Overhead squats, 55#/45#
1:00 – Inchworm push-ups

Novice:
3 rounds
1:00 – Overhead squats, 35#/25#
1:00 – Inchworm push-ups

Preteen:
3 rounds
1:00 – Overhead squats, PVC-35#
1:00 – Inchworm push-ups

Elementary:
8:00 AMRAP
10 squats
5-meter plank walk
3 push-ups

Preschool:
5:00 AMRAP
3 super-slow squats on top of a box => 3 inchworm steps
1 “perfect” push-up => 3-meter crab walk

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00 EMOM
Strict pull-ups

Preteen:
2x
Max monkey hangs

Elementary:
5:00-10:00
Pull-up and monkey hang practice

Preschool:
3:00-5:00
Bar hangs and monkey hangs
Posted by Jeff Martin on 02/25

Tuesday, February 25, 2014

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
5 perfect squats => 30 seconds in the bottom of the squat => 5 push-ups => 10 lunges => 2 cartwheels => 10 grasshoppers => 3 broad jumps => 50-meter high-knee skip => 50-meter side shuffle

Preteen:
3x or 5:00
5 perfect squats => 15 seconds in the bottom of the squat => 5 push-ups => 10 lunges => 2 cartwheels => 10 grasshoppers => 3 broad jumps => 50-meter high-knee skip => 50-meter side shuffle

Elementary:
3x or 5:00
5 super-slow squats => 10 seconds in the bottom of the squat => 3 push-ups => 10 lunges => cartwheel => 2 broad jumps => 25-meter high-knee skip => 25-meter side shuffle

Preschool:
3x or 5:00
3 super-slow squats => plank hold => broad jump => 10-meter skip => 10-meter run

WOD –
Varsity:
2 rounds
30 wall ball shots, 20#/14#, 10’ target
15 power cleans and jerks, 135#/95#
1000-meter row

Junior Varsity:
2 rounds
30 wall ball shots, 14#/10#, 10’ target
15 power cleans and jerks, 75#/55#
1000-meter row

Novice:
2 rounds
20 wall ball shots, 10#/8#, 9’ target
10 power cleans and jerks, 35#/25#
750-meter row

Preteen:
2 rounds
15 wall ball shots, 8#-14#, 8’-9’ target
10 hang power cleans and jerks, 5# dumbbells-35# barbell
500-meter row

Elementary:
2 rounds
10 wall ball shots, dodgeball-6#, 6-8’ target
10 hang power cleans and push presses, unloaded-10#
100-meter row

Preschool:
3 rounds
5-meter giant steps => 3 jump and touch the wall
3 dip-shrug-drop-stands => 1 ball toss for distance
20-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Max free handstand hold
Practice ice cream makers

Mobility

Preteen:
10:00
Handstand practice

Elementary:
5:00-10:00
Practice headstands and handstands

Preschool:
3:00-5:00
Freeze tag
Posted by Jeff Martin on 02/24

Monday, February 24, 2014

CrossFit Kids
CrossFit Kids action

CrossFit Kids Curriculum and Lesson Plans available in the store at CrossFit Brand X.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
2x
10 PVC pass-throughs => banded shoulder distraction => 10 mountain climbers => pigeon stretch => 10 one-legged side-to-side hops, each leg => couch stretch => speed ladder

Preteen:
3x or 5:00
10 PVC pass-throughs => forward roll => 10 mountain climbers => bear crawl => 10 one-legged side-to-side hops, each leg => speed ladder

Elementary:
3x or 5:00
Forward roll => 10 mountain climbers => bear crawl => 10 one-legged side-to-side hops, each leg => speed ladder

Preschool:
3x or 5:00
Forward roll => 5 jumping jacks => bear crawl => 5 one-legged side-to-side hops, each leg => 5-meter bunny hop => 3 jump and spins

WOD –
Varsity:
12:00 AMRAP
8 push press, 95#/65#
12 toes-to-bar
16 double-unders

Junior Varsity:
12:00 AMRAP
8 push press, 55#/45#
12 toes-to-bar
16 double-unders

Novice:
12:00 AMRAP
8 push press, 35#/25#
12 toes-to-bar
16 double-unders

Preteen:
8:00 AMRAP
6 push press, 5# dumbbells-35# barbell
6 toes-to-bar or knees-to-elbow
12 double-unders or 24 single-unders

Elementary:
10:00 AMRAP
6 push press, unloaded-10#
8 toes-to-bar or knees-to-elbow or knee raises
10 double-unders or single-unders

Preschool:
4:00 AMRAP
3 push-up-the-sky presses, unloaded => 5-meter skip => scale the plyo-boxes
3 knee raises => 5-meter giant steps

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Practice snatch balance, PVC-45#
Practice super-slow overhead squats, PVC-45#

Preteen:
10:00
Rope climbing practice

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

Preschool:
3:00-5:00
Tarzan rope swings
Posted by Jeff Martin on 02/23

Sunday, February 23, 2014

CrossFit Kids

CrossFit Kids action

CrossFit Kids Homework
Today play at least two games of chess. If you have not learned how to play chess spend 1/2 hour learning the rules.
Posted by Jeff Martin on 02/22

 

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.