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

 

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