Friday, August 9, 2013

CrossFit Kids
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CrossFit Kids Albuquerque

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 mountain climbers => 10 vertical jumps => alligator crawl => hip capsule external rotation, 5 each leg => 50-meter high-knee skip => 50-meter back pedal => 3 broad jumps

Elementary and Preschool:
3x or 5:00
10 PVC pass-throughs => 10 mountain climbers => 10 vertical jumps => alligator crawl => 50-meter high-knee skip => 50-meter back pedal => 3 broad jumps

WOD –
Varsity:
5 rounds
8 hang power cleans, 95#/65#
10 pull-ups
250-meter row

Junior Varsity:
4 rounds
8 hang power cleans, 55#/45#
10 pull-ups
250-meter row

Novice:
3 rounds
8 hang power cleans, 35#/25#
10 pull-ups
200-meter row

Elementary:
4 rounds
6 hang power cleans, unloaded-10#
6 pull-ups (progressions or assisted okay)
100-meter row

Preschool:
3 rounds
4 hang power cleans, unloaded
4 monkey hangs
4 sumo deadlift high pulls, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Super front rack
Banded shoulder distraction
Couch stretch

Elementary and Preschool:
5:00-10:00
Handstand practice
Wall walk-ups
Posted by Jeff Martin on 08/08

 

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