Friday, November 8, 2013

CrossFit Kids
CrossFit Kids action

http://crossfitstaffordkids.weebly.com

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 => overhead walking lunge (w/PVC) => 5 hand-release push-ups => 5 perfect squats => basic dot drill x 10 => speed ladder => 10 one-legged side-to-side hops, each leg => 50-meter high-knee skip => 50-meter side shuffle

Elementary and Preschool:
3x or 5:00
Bear crawl => walking lunge => 3-5 push-ups => 3-5 super-slow squats => basic dot drill x 10 => speed ladder => 5-10 one-legged side-to-side hops, each leg => 25-meter high-knee skip => 25-meter side shuffle

WOD –
Varsity:
5 rounds (3:00 each round)
2:00 AMRAP
5 pull-ups
7 burpees
12 double-unders
immediately into
1:00 plank hold

Junior Varsity:
5 rounds (3:00 each round)
2:00 AMRAP
5 pull-ups
7 burpees
12 double-unders
immediately into
1:00 plank hold

Novice:
5 rounds (3:00 each round)
2:00 AMRAP
5 pull-ups
7 burpees
12 double-unders
immediately into
1:00 plank hold

Elementary:
5 rounds (1:30 each round)
1:00 AMRAP
5 pull-ups (progressions or assisted okay)
7 burpees
10 double-unders or single-unders
immediately into
0:30 plank hold

Preschool:
3 rounds
2 monkey hangs
3 burpees
4 side-to-side hops
5-meter plank walk

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 Bulgarian split squats, each leg
10 knees-to-elbows

Elementary:
3x
Forward roll => cartwheel => angry gorilla walk => 2 wall walk-ups and hold

Preschool:
3x
2 forward rolls => bunny hop => wall walk-up
Posted by Jeff Martin on 11/07

 

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