Friday, October 25, 2013

CrossFit Kids
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Maritime CrossFit Kids

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 walking lunges => 0:30 in bottom of the squat => 5 pull-ups => basic dot drill x 10 => handstand walk or bear crawl => 3 broad jumps

Elementary and Preschool:
3x or 5:00
5-10 jumping jacks => 5-10 walking lunges => 4 monkey hangs => basic dot drill x 10 => 2 forward rolls => 2 broad jumps => 5 supermen

WOD –
Varsity:
15-12-9
Deadlifts, 245#/165#
400-meter run
3-2-1
Legless rope climbs

Junior Varsity:
15-12-9
Deadlifts, 115#/85#
400-meter run
3-2-1
Rope climbs

Novice:
15-12-9
Deadlifts, 75#/55#
400-meter run
3-2-1
Rope climbs

Elementary:
12-9-6
Deadlifts, unloaded-10#
3-2-1
Rope climbs or beginner rope climbs
100-meter run

Preschool:
5 rounds
3 deadlifts, unloaded
3 beginner rope climbs
3-meter bear crawl => 3-meter angry gorilla walk

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Strict pull-ups

Then

Shoulder, hip, hamstring mobility

Elementary:
5:00-10:00
Wheelbarrow walks

Preschool:
5:00
Plank walks
Posted by Jeff Martin on 10/24

 

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