Friday, August 2nd 2013

CrossFit Kids
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CrossFit Kids Of Aces

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 => 3-meter plank walk, left => 2 forward rolls => 3-meter plank walk, right => 10 vertical jumps => basic dot drill x 10 => 100-meter run

Elementary and Preschool:
3x or 5:00
Handstand walk or bear crawl => 2 forward rolls => 3-meter plank walk, left => 2 forward rolls => 3-meter plank walk, right => 10 vertical jumps => basic dot drill x 10 => 50-meter run

WOD –
Varsity:
5 rounds
1 rope climb
12 push presses, 35# dumbbells/30# dumbbells
1 rope climb
15 squats

Junior Varsity:
5 rounds
1 rope climb
12 push presses, 25# dumbbells/20# dumbbells
1 rope climb
15 squats

Novice:
4 rounds
1 rope climb
12 push presses, 20# dumbbells/15# dumbbells
1 rope climb
12 squats

Elementary:
3 rounds
1 rope climb or beginner rope climb
12 push presses, unloaded-8# dumbbells
15 squats

Preschool:
3 rounds
1 beginner rope climb
5 push presses, unloaded
5 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
100-meter waiter walk with 35#/30# dumbbells

Elementary and Preschool:
3x
25-50-meter farmer’s carry

Posted by Jeff Martin on 08/01

 

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