Sunday, June 2, 2013

CrossFit Kids Teens
CrossFit Kids action

Rancho CrossFit at Rancho High School- Las Vegas

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 => 2 forward rolls => bear crawl on balance beam => 2 forward rolls => precision jump => speed ladder => agility course => 50-meter high-knee skip => 50-meter carioca

Elementary and Preschool:
3x or 5:00
10 jumping jacks => 2 forward rolls => bear crawl on balance beam => 2 forward rolls => precision jump => speed ladder => agility course => 50-meter high-knee skip => 50-meter carioca

WOD –
Varsity:
15-12-9
Power cleans, 95#/65#
Clapping push-ups
Rest 2:00
15-12-9
Clapping push-ups
Power cleans

Junior Varsity:
15-12-9
Power cleans, 55#/45#
Clapping push-ups
Rest 2:00
15-12-9
Clapping push-ups
Power cleans

Novice:
12-9-6
Power cleans, 35#/25#
Hand-release push-ups
Rest 2:00
12-9-6
Hand-release push-ups
Power cleans

Elementary:
12-9-6
Power cleans, unloaded-10#
Push-ups
Rest 2:00
12-9-6
Push-ups
Power cleans

Preschool:
9-6-3
Power cleans, unloaded
Burpees

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
1:00 max box jumps, 24”/20”
Rest 1:00
1:00 max box jumps, 24”/20”

Elementary and Preschool:
1:00 max box jumps, 10”-24”
Rest 1:00
1:00 max box jumps, 10”-24”
Posted by Jeff Martin on 06/01

Monday, June 3, 2013

CrossFit Kids
CrossFit Kids action

This Is CrossFit Kids-Las Vegas,NV

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 => bear crawl => 25-meter left-legged hop => 25-meter right-legged hop => 50-meter back pedal => 3 broad jumps => 2 cartwheels

Elementary and Preschool:
3x or 5:00
10 PVC pass-throughs => 10 mountain climbers => bear crawl => 12.5-meter left-legged hop => 12.5-meter right-legged hop => 25-meter back pedal => 3 broad jumps => 2 cartwheels

WOD –
Varsity:
2 x 10:00 AMRAPs, rest 3:00
3 strict pull-ups
6 pistol squats, alternating legs
12 burpees
200-meter run

Junior Varsity:
2 x 10:00 AMRAPs, rest 3:00
3 strict pull-ups
6 pistol squats, alternating legs
12 burpees
200-meter run

Novice:
2 x 10:00 AMRAPs, rest 3:00
3 strict pull-ups
6 pistol squats, alternating legs (progressions or assisted okay)
9 burpees
200-meter run

Elementary:
10:00 AMRAP
3 pull-ups (progressions or assisted okay)
6 pistol squats, alternating legs (progressions or assisted okay)
9 burpees
100-meter run

Preschool:
5:00 AMRAP
4 monkey hangs
5 pistol squats, alternating legs (progressions or assisted okay) or squats
6 burpees
25-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00-10:00
Planche practice
10-meter wheelbarrow walks

Elementary and Preschool:
2x
15-30-second plank holds
Wheelbarrow walks (trainer-assisted if necessary)
Posted by Jeff Martin on 06/02

Tuesday, June 4th 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Homework
Define:
"Wan"

Solve:
The difference of two numbers is 15 and one-fifth of their sum is 9. The numbers are?

Watch:
Why CrossFit is my sport.

Answer:
According to what is taught in the CrossFit Kids Trainers course why do we teach the thruster as a primary movement?
Posted by Jeff Martin on 06/03

Wednesday, June 5th 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Gurnee

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
Bear crawl => 5 perfect squats => 5 burpees => 5 perfect squats => 5 burpees => speed ladder => agility course => 50-meter side shuffle => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
Bear crawl => 5 super-slow squats => 5 burpees => 5 super-slow squats => 5 burpees => speed ladder => agility course => 25-meter side shuffle => 25-meter high-knee skip

WOD –
Varsity:
100 double-unders
25 power snatches, 75#/55#
50 toes-to-bar
25 overhead squats, 75#/55#
50 box jumps, 24”/20”
25 overhead walking lunges, 75#/55#
100 double-unders

Junior Varsity:
75 double-unders
20 power snatches, 45#/35#
30 toes-to-bar
20 overhead squats, 45#/35#
30 box jumps, 24”/20”
20 overhead walking lunges, 45#/35#
75 double-unders

Novice:
50 double-unders
15 power snatches, 25#/15#
20 toes-to-bar
15 overhead squats, 25#/15#
20 box jumps, 20”
15 overhead walking lunges, 25#/15#
50 double-unders

Elementary:
25 double-unders or single-unders
10 power cleans, unloaded-10#
10 toes-to-bar, knees-to-elbows, or knee raises
10 front squats, unoloaded-10#
10 box jumps, 12”-24”
10 front rack walking lunges, unloaded-10#
25 double-unders or single-unders

Preschool:
10 side-to-side hops
5 power cleans, unloaded
5 knee raises
5 front squats, unloaded
5 box jumps, 10”-12”
5 walking lunges
10 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Broad jump
100-meter sprint

Elementary and Preschool:
3x
Broad jump
50-meter sprint

Posted by Jeff Martin on 06/04

Thursday, June 6th 2013

CrossFit Kids

CrossFit Kids action

Hope For Brains

The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
10 Turkish get-ups, each arm (load based on excellent technique and safe control)

Elementary and Preschool:
5:00-10:00
Play with Turkish get-ups

WOD –
Varsity:
10:00 AMRAP
2 rope climbs
4 handstand push-ups
8 pull-ups
16 sit-ups

Junior Varsity:
10:00 AMRAP
2 rope climbs
4 handstand push-ups
8 pull-ups
16 sit-ups

Novice:
10:00 AMRAP
1 rope climb
3 handstand push-ups
6 pull-ups
12 sit-ups

Elementary:
10:00 AMRAP
1 rope climb or beginner rope climb
2 wall walk-ups
4 pull-ups (progressions or assisted okay)
12 sit-ups

Preschool:
5:00 AMRAP
1 beginner rope climb
2 wall walk-ups
4 monkey hangs
6 sit-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
1-mile time trial

Elementary and Preschool:
200-400-meter sprint
Or
50-100-meter sprint
Posted by Jeff Martin on 06/05

Friday, June 7, 2013

CrossFit Kids action

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 => 2 forward rolls => bear crawl across balance beam => speed ladder forward => speed ladder backward => 3 broad jumps

Elementary and Preschool:
3x or 5:00
10 PVC pass-throughs => 10 mountain climbers => 2 forward rolls => bear crawl across balance beam => speed ladder forward => speed ladder backward => 3 broad jumps

WOD –
Varsity:
21-15-9
Hang squat cleans, 95#/65#
Kettlebell swings, 24 kg/16 kg

Junior Varsity:
21-15-9
Hang squat cleans, 55#/45#
Kettlebell swings, 16 kg/12 kg

Novice:
21-15-9
Hang squat cleans, 35#/25#
Kettlebell swings, 12 kg/8 kg

Elementary:
21-15-9
Hang power cleans, unloaded-10#
Kettlebell swings, unloaded-4 kg

Preschool:
9-6-3
Hang power cleans, unloaded
Kettlebell swings, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00-10:00
Banded shoulder stretch
Sit in the bottom of the squat

Elementary and Preschool:
3x
Angry gorilla walk
Crab walk
Posted by Jeff Martin on 06/06

Saturday, June 8th 2013

CrossFit Kids Teens
CrossFit Kids action

This Is CrossFit

Skill Day Homework:
Define:
"Frenetic"

Solve:
Find the value of:
110/10 - 10 - 1

Watch:
CrossFit High School Affiliate
Rancho CrossFit
Posted by Jeff Martin on 06/07

Sunday, June 9th, 2013

CrossFit Kids

CrossFit Kids action

CrossFit For Hope

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 mountain climbers => 10 lunge steps => 10 vertical jumps => bear crawl => 10 one-legged side-to-side hops, each leg => 50-meter carioca => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
5 jumping jacks => 5 mountain climbers => 5 lunge steps => 5 vertical jumps => bear crawl => 5 one-legged side-to-side hops, each leg => 25-meter carioca => 25-meter high-knee skip

WOD –
Varsity:
4 rounds
Hill sprint
9 box jumps, 24”/20”
11 push press, 95#/65#

Junior Varsity:
4 rounds
Hill sprint
9 box jumps, 24”/20”
11 push press, 55#/45#

Novice:
3 rounds
Hill sprint
9 box jumps, 20”
11 push press, 35#/25#

Elementary:
3 rounds
Hill sprint
9 box jumps, 12”-24”
11 push press, unloaded-10#

Preschool:
3 rounds
35-meter run
5 box jumps, 10”-12”
5 push press, unloaded

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

Elementary and Preschool:
5:00-10:00
Pull-up and toes-to-bar practice
Posted by Jeff Martin on 06/08

Monday, June 10th, 2013

CrossFit Kids

CrossFit Kids action

CrossFit For Hope

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
200-meter run => bear crawl => 2 cartwheels => 4 monkey hangs => speed ladder => 2 forward rolls => 3 broad jumps

Elementary and Preschool:
3x or 5:00
100-meter run => bear crawl => 2 cartwheels => 5-second bar hang => speed ladder => 2 forward rolls => 3 broad jumps

WOD –
Varsity:
2 x 6:00 AMRAPs, rest 2:00 in between
6 pull-ups
24 double-unders
6 knees-to-elbows
24 double-unders
6 hand-release push-ups

Junior Varsity:
2 x 6:00 AMRAPs, rest 2:00 in between
6 pull-ups
24 double-unders
6 knees-to-elbows
24 double-unders
6 hand-release push-ups

Novice:
2 x 5:00 AMRAPs, rest 2:00 in between
6 pull-ups
24 double-unders
6 knees-to-elbows
24 double-unders
6 hand-release push-ups

Elementary:
10:00 AMRAP
6 pull-ups (progressions or assisted okay)
12 double-unders or single-unders
6 knees-to-elbows
12 double-unders or single-unders
6 push-ups

Preschool:
6:00 AMRAP
6 monkey hangs
6 side-to-side hops over 6” hurdle
6 knees-to-elbows or knee raises
6 push-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x 100-meter sprints

Elementary and Preschool:
3 x 50-meter runs

Posted by Jeff Martin on 06/09

Tuesday, June 11th 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids IQ

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 walking lunges => 10 one-legged side-to-side hops, each leg => 2 cartwheels => 10 squats => basic dot drill x 10 => 100-meter run

Elementary and Preschool:
3x or 5:00
10 PVC pass-throughs => 10 walking lunges => 10 one-legged side-to-side hops, each leg => 2 cartwheels => 10 squats => basic dot drill x 10 => 50-meter run

WOD –
Varsity:
18:00 AMRAP
9 hang power snatches, 95#/65#
12 burpees
15 wall ball shots, 20#/14#, 10’ target

Junior Varsity:
15:00 AMRAP
9 hang power snatches, 55#/45#
12 burpees
15 wall ball shots, 14#/10#, 10’ target

Novice:
12:00 AMRAP
8 hang power snatches, 35#/25#
10 burpees
12 wall ball shots, 10#/8#, 10’ target

Elementary:
10:00 AMRAP
8 hang power cleans, unloaded-10#
9 burpees
10 wall ball shots, dodgeball-6#, 6’-8’ target

Preschool:
5:00 AMRAP
5 hang power cleans, unloaded
5 burpees
5 wall ball shots, dodgeball, 4’-6’ target

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Banded shoulder stretch
Banded hip stretch
Couch stretch
Pigeon stretch
Accumulate 0:30 L-sit between each stretch

Elementary and Preschool:
Plank wars
Posted by Jeff Martin on 06/10

Wednesday, June 12th 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Adventure

CrossFit Kids Homework:
Define:
"Tenet"

Solve:
(2i x 5i)

Answer:
According to CrossFit Kids what should each teen be greeted with when entering class?

Watch:
“I Need to Finish This” (wmv) (mov)
CrossFit Journal
Posted by Jeff Martin on 06/11

Thursday, June 13, 2013

CrossFit Kids
CrossFit Kids action


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
2 forward rolls => precision jump => cartwheel => 10 one-legged side-to-side hops, each leg => agility course => basic dot drill x 10 => 50-meter high-knee skip => 50-meter side shuffle

Elementary and Preschool:
3x or 5:00
2 forward rolls => precision jump => cartwheel => 10 one-legged side-to-side hops, each leg => agility course => basic dot drill x 10 => 25-meter high-knee skip => 25-meter side shuffle

WOD –
Varsity:
3 rounds
15 squats
15 toes-to-bar
100-meter run
Rest 2:00, repeat

Junior Varsity:
3 rounds
15 squats
15 toes-to-bar
100-meter run
Rest 2:00, repeat

Novice:
3 rounds
12 squats
12 toes-to-bar
100-meter run
Rest 2:00, repeat

Elementary:
5 rounds
10 squats
10 toes-to-bar or knees-to-elbows or knee raises
100-meter run

Preschool:
3 rounds
5 squats
5 knee raises
25-meter run

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

Elementary and Preschool:
5:00-10:00
Handstand and pull-up practice
Posted by Jeff Martin on 06/12

Friday, June 14, 2013

CrossFit Kids

CrossFit Kids action

Hope.CrossFit.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
Zigzag bear crawl around cones => zigzag alligator crawl around cones => 2 forward rolls => balance beam traverse => 3 strict pull-ups => 3 push-ups => 50-meter carioca => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle

Elementary and Preschool:
3x or 5:00
Zigzag bear crawl around cones => zigzag alligator crawl around cones => 2 forward rolls => balance beam traverse => 2 monkey hangs => 2 push-ups => 25-meter carioca => 25-meter side shuffle

WOD –
Varsity:
2 x 7:00 AMRAPs, rest 3:00 in between
9 dumbbell push presses, 35#/25#
12 box jumps, 24”/20”
15 double-unders

Junior Varsity:
2 x 7:00 AMRAPs, rest 3:00 in between
9 dumbbell push presses, 25#/20#
12 box jumps, 24”/20”
15 double-unders

Novice:
2 x 6:00 AMRAPs, rest 3:00 in between
9 dumbbell push presses, 20#/15#
12 box jumps, 20”
15 double-unders

Elementary:
8:00 AMRAP
9 push presses, unloaded-10#
12 box jumps, 12”-24”
15 double-unders or single-unders or side-to-side hops

Preschool:
5:00 AMRAP
5 push presses, unloaded
4 box jumps, 10”-12”
3 broad jumps

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x 10 unloaded Bulgarian squats, each leg

Elementary and Preschool:
3 x 5 squats with group-counted 3-second pause at the bottom
Posted by Jeff Martin on 06/13

Saturday, June 15th 2013

CrossFit Kids
CrossFit Kids action

Reebok CrossFit Kids Glevum

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
200-meter run => 5 medicine ball cleans => 3 overhead medicine ball tosses for distance => 3 lateral medicine ball tosses for distance, each side

Elementary and Preschool:
3x or 5:00
100-meter run => 5 medicine ball/dodgeball cleans => 3 overhead medicine ball/dodgeball tosses for distance => 3 lateral medicine ball/dodgeball tosses for distance, each side

WOD –
Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
6 burpees
9 kettlebell swings, 24kg/16kg
12 goblet lunge steps, 24kg/16kg

Junior Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
6 burpees
9 kettlebell swings, 16kg/12kg
12 goblet lunge steps, 16kg/12kg

Novice:
3 x 5:00 AMRAPs, rest 2:00 in between
6 burpees
9 kettlebell swings, 12kg/8kg
12 goblet lunge steps, 12kg/8kg

Elementary:
2 x 5:00 AMRAPs, rest 2:00 in between
6 burpees
9 kettlebell swings, unloaded-4kg
12 goblet lunge steps, unloaded-4kg

Preschool:
5:00 AMRAP
5 burpees
5 kettlebell swings, unloaded
5 goblet lunge steps, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Rope climbs
Handstand push-ups

Elementary and Preschool:
5:00-10:00
Rope climb practice
Headstand practice
Posted by Jeff Martin on 06/14

Sunday, June 16th 2013

CrossFit Kids
CrossFit Kids action

Cox Mill High School

CrossFit Kids Homework:
Define:
"Subterranean"

Solve:
How many two digit numbers are divisible by 6?

Read:
Dallin Frampton: CrossFit in Kenya
a free CrossFit Journal article
Posted by Jeff Martin on 06/15

Monday, June 17th 2013

CrossFit Kids
CrossFit Kids action
Calimesa CrossFit goes to school weekly for CrossFit Kids P.E

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 => 4 monkey hangs => 10 squats => 5 push-ups => 2 forward rolls => bear crawl => basic dot drill x 10 => speed ladder => 3 broad jumps

Elementary and Preschool:
3x or 5:00
10 jumping jacks => 4 monkey hangs => 5 squats => 5 push-ups => 2 forward rolls => bear crawl => basic dot drill x 10 => speed ladder => 3 broad jumps

WOD –
Varsity:
5 rounds
2 muscle-ups
6 thrusters, 135#/95#
2 muscle-ups
200-meter run

Junior Varsity:
5 rounds
2 muscle-ups
6 thrusters, 65#/55#
200-meter run

Novice:
5 rounds
4 chest-to-bar pull-ups
8 thrusters, 45#/35#
200-meter run

Elementary:
5 rounds
3 pull-ups (progressions or assisted okay)
6 thrusters, unloaded-10#
100-meter run

Preschool:
5 rounds
2 monkey hangs
4 thrusters, unloaded
35-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Rope climbs
Push-ups

Elementary and Preschool:
5:00-10:00
Rope climbing practice
Posted by Jeff Martin on 06/16

Tuesday, June 18th 2013

CrossFit Kids
CrossFit Kids action

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 => 2 forward rolls => 10 lunges steps => 2 cartwheels => 10 mountain climbers => agility course => 10 one-legged side-to-side hops, each leg

Elementary and Preschool:
3x or 5:00
10 PVC pass-throughs => 2 forward rolls => 10 lunges steps => 2 cartwheels => 10 mountain climbers => agility course => 10 one-legged side-to-side hops, each leg

WOD –
Varsity:
20:00 AMRAP
24 double-unders
12 sit-ups
8 burpees
2 rope climbs

Junior Varsity:
18:00 AMRAP
24 double-unders
12 sit-ups
8 burpees
2 rope climbs

Novice:
15:00 AMRAP
24 double-unders
12 sit-ups
8 burpees
2 rope climbs

Elementary:
10:00 AMRAP
20 double-unders or single-unders
10 sit-ups
5 burpees
1 rope climb or beginner rope climb

Preschool:
5:00 AMRAP
5 side-to-side hops
5 sit-ups
5 burpees
1 beginner rope climb

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00-10:00
Ring handstand practice (w/two spotters)

Elementary and Preschool:
5:00-10:00
Ring play
Posted by Jeff Martin on 06/17

Wednesday, June 19th 2013

CrossFit Kids
CrossFit Kids action
Hope.CrossFit.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
5 perfect squats => bear crawl => 5 perfect squats => basic dot drill x 10 => 5 perfect squats => 10 one-legged side-to-side hops, each leg => 5 perfect squats => 15’ handstand walk

Elementary and Preschool:
3x or 5:00
5 super-slow squats => bear crawl => 5 super-slow squats => basic dot drill x 10 => 5 super-slow squats => 10 one-legged side-to-side hops, each leg => 5 super-slow squats => 2 wall walk-ups

WOD –
Varsity:
3 x 5:00 AMRAP, rest 2:00 in between
7 dumbbell hang squat cleans, 35#/25#
7 dumbbell push presses, 35#/25#
40-meter shuttle (4 x 10-meter)

Junior Varsity:
3 x 5:00 AMRAP, rest 2:00 in between
7 dumbbell hang squat cleans, 25#/20#
7 dumbbell push presses, 25#/20#
40-meter shuttle (4 x 10-meter)

Novice:
3 x 5:00 AMRAP, rest 2:00 in between
7 dumbbell hang squat cleans, 20#/15#
7 dumbbell push presses, 20#/15#
40-meter shuttle (4 x 10-meter)

Elementary:
2 x 5:00 AMRAP, rest 2:00 in between
7 dumbbell hang squat cleans, unloaded-5#
7 dumbbell push presses, unloaded-5#
25-meter shuttle (2 x 12.5-meter)

Preschool:
5:00 AMRAP
5 dumbbell hang squat cleans, unloaded
5 dumbbell push presses, unloaded
20-meter shuttle (2 x 10-meter)

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Planche practice

Elementary and Preschool:
5:00-10:00
Headstand and frog stand practice
Posted by Jeff Martin on 06/18

Thursday, June 20th 2013

CrossFit Kids
CrossFit Kids action

"Learn and play new sports." -CrossFit Founder/CEO Greg Glassman

CrossFit Kids Homework
Define:
"Fallacious"

Solve:
If 18 shirts of equal size can be prepared from 66 feet of cloth, what length of cloth is required for each shirt?

Answer:
In the CrossFit Level One course three squats are taught. What are they? In what order are they taught? Which of the squats does CrossFit Kids recommend waiting until the teen years to teach and why?

Read:
Training the Brain
by Chris Cooper
CrossFit Journal
Posted by Jeff Martin on 06/19

Friday, June 21st 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids Los Angeles

The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store.
***All proceeds from todays lesson plan sales will be donated to Hope For Cures

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => 5 medicine ball cleans => 5 pull-ups => 10 squats => basic dot drill x 10 => 3 broad jumps => 100-meter run

Elementary and Preschool:
3x or 5:00
10 jumping jacks => 5 medicine ball/dodgeball cleans => 4 monkey hangs or pull-ups => 10 squats => basic dot drill x 10 => 3 broad jumps => 100-meter run

WOD –
Varsity:
3:00 AMRAP
Jump-over burpees (use 12” hurdle)
Immediately into
3:00 AMRAP
Burpee-pull-ups
Immediately into
3:00 AMRAP
Burpee-muscle-ups

Junior Varsity:
3:00 AMRAP
Jump-over burpees (use 12” hurdle)
Immediately into
3:00 AMRAP
Burpee-pull-ups
Immediately into
3:00 AMRAP
Burpee-muscle-ups

Novice:
3:00 AMRAP
Jump-over burpees (use 12” hurdle)
Immediately into
3:00 AMRAP
Burpee-pull-ups
Immediately into
3:00 AMRAP
Burpee-muscle-ups

Elementary:
3:00 AMRAP
Jump-over burpees (use line or 6”-12” hurdle)
Rest 1:30
3:00 AMRAP
Jump-over burpees
Rest 1:30
3:00 AMRAP
Jump-over burpees

Preschool:
3:00 AMRAP
Jump-over burpees (use line or 6” hurdle)

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Pistol squats
Handstand push-ups

Elementary and Preschool:
5:00-10:00
Pistol squat progressions
Wall walk-ups
Posted by Jeff Martin on 06/20

Saturday, June 22nd 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids 203

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 lunge steps => 5:00 dynamic stretches for ankles, calves, hamstrings, quads, and hips => 10 squats => 5:00 dynamic stretches for ankles, calves, hamstrings, quads, and hips => 10 lunge steps => 10 squats

Elementary and Preschool:
3x or 5:00
10 lunge steps => bear crawl => 5 super-slow squats => inch worm => 10 lunge steps => alligator crawl => 5 super-slow squats

WOD –
Varsity:
1600-meter run
Rest 5:00
2000-meter row

Junior Varsity:
1600-meter run
Rest 5:00
2000-meter row

Novice:
1600-meter run
Rest 5:00
2000-meter row

Elementary:
3 rounds
200-meter run
100-meter row

Preschool:
3 rounds
35-meter run
5 sumo deadlift high pulls, unloaded

Cooldown/Skill –
Varsity, Junior Varsity
2:00 to find a heavy clean

Novice:
9-6-3
Hang power cleans
Toes-to-bar

Elementary and Preschool:
5:00-10:00
Medicine ball/dodgeball cleans
Posted by Jeff Martin on 06/21

Sunday, June 23rd 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Novus

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
15’ handstand walk => forward roll => balance beam => agility ladder => 50-meter high-knee skip => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
15’ handstand walk => forward roll => balance beam => agility ladder => 25-meter high-knee skip => 25-meter back pedal

WOD –
Varsity:
2 x 6:00 AMRAP, rest 2:00 in between
5 shoulder press, 35# dumbbells/25# dumbbells
10 weighted walking lunges, 35# dbs/25# dbs
15 squats

Junior Varsity:
2 x 6:00 AMRAP, rest 2:00 in between
5 shoulder press, 25# dbs/20# dbs
10 weighted walking lunges, 25# dbs/20# dbs
15 squats

Novice:
2 x 6:00 AMRAP, rest 2:00 in between
5 shoulder press, 20# dbs/15# dbs
10 weighted walking lunges, 20# dbs/25# dbs
15 squats

Elementary:
2 x 5:00 AMRAP, rest 2:00 in between
3 shoulder press, unloaded-8# dbs
6 weighted walking lunges, 3# dbs-8# dbs
9 squats

Preschool:
5:00 AMRAP
3 shoulder press, unloaded
4 walking lunges, unloaded
5 squats

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

Elementary and Preschool:
5:00-10:00
Ring play
Posted by Jeff Martin on 06/22

Monday, June 23rd 2013

CrossFit Kids
CrossFit Kids action

Port City CrossFit Kids

CrossFit Kids Skill Work:
Practice handstand walking for 10 minutes

CrossFit Kids Homework:
Define
Unconscionable

Solve:
1 1/2 + 3 1/2
Posted by Jeff Martin on 06/23

Tuesday, June 25th 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids Waxahachie

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 squats => 5 push-ups => 2 cartwheels => 10 lunge steps => 50-meter high-knee skip => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
5 super-slow squats => 5 push-ups => cartwheel => 10 lunge steps => 25-meter high-knee skip => 25-meter back pedal

WOD –
Varsity:
3 rounds
7 front squats, 155#/105#
200-meter run
14 burpees

Junior Varsity:
3 rounds
7 front squats, 65#/55#
200-meter run
14 burpees

Novice:
3 rounds
7 front squats, 45#/35#
200-meter run
14 burpees

Elementary:
3 rounds
7 front squats, PVC-10#
100-meter run
14 burpees

Preschool:
3 rounds
5 front squats, unloaded
50-meter run
5 burpees

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Max rope climbs

Elementary and Preschool:
5:00-10:00
Rope climbing practice
Posted by Jeff Martin on 06/24

Wednesday, June 26th 2013


CrossFit Kids

CrossFit Kids action

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 mountain climbers => 10 jumping jacks => basic dot drill x 10 => 3 broad jumps => 10 side-to-side hops, each leg

Elementary and Preschool:
3x or 5:00
10 mountain climbers => 10 jumping jacks => basic dot drill x 10 => 3 broad jumps => 10 side-to-side hops, each leg

WOD –
Varsity:
7:00 AMRAP, ascending ladder
3-6-9-12-15, etc, reps of the following:
Hang power cleans, 95#/65#
Pull-ups

Junior Varsity:
7:00 AMRAP, ascending ladder
3-6-9-12-15, etc, reps of the following:
Hang power cleans, 55#/45#
Pull-ups

Novice:
7:00 AMRAP, ascending ladder
3-6-9-12-15, etc, reps of the following:
Hang power cleans, 35#/25#
Pull-ups

Elementary:
7:00 AMRAP
7 hang power cleans, PVC-10#
7 pull-ups (progressions or assisted okay)

Preschool:
6:00 AMRAP
6 hang power cleans, unloaded
4 monkey hangs

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Handstand push-ups

Elementary and Preschool:
5:00 EMOM
2 wall walk-ups
Posted by Jeff Martin on 06/25

Thursday, June 27th 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids Snohomish

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
Bear crawl => 2 forward rolls => balance beam => 3 broad jumps => 50-meter back pedal => 50-meter carioca

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => balance beam => 3 broad jumps => 25-meter back pedal => 25-meter carioca

WOD –
Varsity:
5 rounds
200-meter run
5 one-arm overhead dumbbell lunges, 35#/30#, each arm
10 hand-release push-ups
20 squats

Junior Varsity:
5 rounds
200-meter run
5 one-arm overhead dumbbell lunges, 25#/20#, each arm
10 hand-release push-ups
20 squats

Novice:
3 rounds
200-meter run
5 one-arm overhead dumbbell lunges, 20#/15#, each arm
10 hand-release push-ups
20 squats

Elementary:
3 rounds
100-meter run
5 one-arm overhead lunges, unloaded-5#, each arm
5 hand-release push-ups
10 squats

Preschool:
3 rounds
50-meter run
3 one-arm overhead lunges, unloaded, each arm
3 hand-release push-ups
5 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
5 skin-the-cats
Accumulate 0:30 in L-sit

Elementary and Preschool:
5:00-10:00
Ring play
L-sit attempts
Posted by Jeff Martin on 06/26

Friday, June 28th 2013

CrossFit Kids
CrossFit Kids action

Hope.CrossFit.com

CrossFit Kids Homework
Define:
Arcane

Solve:
If q and r are positive integers such that (9q + 2r) is a multiple of 7, then which of the following will also be divisible by 7?

Watch:
Kate teaches Emma to burpee
CrossFit for Hope
Posted by Jeff Martin on 06/27

Saturday, June 29th 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids KOP

The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
5:00
10 PVC pass-throughs => 5 burpees => 2 cartwheels => monkey bar pass => basic dot drill x 10 => 3 broad jumps

Elementary and Preschool:
5:00
10 PVC pass-throughs => 5 burpees => 2 cartwheels => monkey bar pass => basic dot drill x 10 => 3 broad jumps

WOD –
Varsity:
800-meter run
3 rounds
6 snatch grip deadlifts, 95#/65#
9 hang power snatches, 95#/65#
12 overhead squats, 95#/65#
800-meter run

Junior Varsity:
800-meter run
3 rounds
6 snatch grip deadlifts, 55#/45#
9 hang power snatches, 55#/45#
12 overhead squats, 55#/45#
800-meter run

Novice:
600-meter run
3 rounds
6 snatch grip deadlifts, 35#/25#
9 hang power snatches, 35#/25#
12 overhead squats, 35#/25#
600-meter run

Elementary:
100-meter run
3 rounds
6 deadlifts, PVC-10#
9 hang power cleans, PVC-10#
12 front squats, PVC-10#
100-meter run

Preschool:
50-meter run
2 rounds
3 deadlifts, unloaded
4 hang power cleans, unloaded
5 front squats, unloaded
50-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Accumulate 30 seconds in an L-sit
3 Turkish get-ups, each arm

Elementary and Preschool:
3x
3 L-sit attempts
5-10 sit-ups
Posted by Jeff Martin on 06/28

Sunday, June 30th 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids Forney

The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
5 burpees => 2 cartwheels => precision jump => basic dot drill x 10 => agility course => agility ladder => 50-meter sprint => 50-meter jog

Elementary and Preschool:
5 burpees => 2 cartwheels => precision jump => basic dot drill x 10 => agility course => agility ladder => 25-meter sprint => 25-meter jog

WOD –
Varsity:
12:00 AMRAP
4 shoulder press, 35#/25# dumbbells
40-meter shuttle farmer’s carry (10-meter lengths) w/dumbbells
40 double-unders

Junior Varsity:
12:00 AMRAP
4 shoulder press, 25#/20# dumbbells
40-meter shuttle farmer’s carry (10-meter lengths) w/dumbbells
40 double-unders

Novice:
12:00 AMRAP
4 shoulder press, 20#/15# dumbbells
40-meter shuttle farmer’s carry (10-meter lengths) w/dumbbells
40 double-unders

Elementary:
10:00 AMRAP
4 shoulder press, unloaded-5# dumbbells
40-meter shuttle farmer’s carry (10-meter lengths) w/dumbbells or 40-meter shuttle run
10 double-unders or single-unders

Preschool:
5:00 AMRAP
5 shoulder press, unloaded
20-meter shuttle run (5-meter lengths)
5 side-to-side hops over 6” hurdle

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Accumulate 30 seconds in an L-sit
5:00
Planche practice

Elementary and Preschool:
5:00
Frog stand and headstand practice
Posted by Jeff Martin on 06/29

Monday, July 1, 2013

The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
Bear crawl => 2 forward rolls => dip walk => basic dot drill x 10 => 50-meter side shuffle => 50-meter bum kickers => vault

Elementary and Preschool:
Bear crawl => forward roll => 2 jump-to-supports => basic dot drill x 10 => 25-meter side shuffle => 25-meter bum kickers => broad jump

WOD –
Varsity:
15:00 AMRAP
2 rope climbs
10 box jumps, 24”/20”
10 knees-to-elbows

Junior Varsity:
15:00 AMRAP
2 rope climbs
10 box jumps, 24”/20”
10 knees-to-elbows

Novice:
12:00 AMRAP
1 rope climbs
10 box jumps, 24”/20”
8 knees-to-elbows

Elementary:
10:00 AMRAP
1 rope climb or beginner rope climb
8 box jumps, 12”-24”
8 knees-to-elbows or knee raises

Preschool:
5:00 AMRAP
1 beginner rope climb
5 box jumps, 10”-12”
5 knee raises

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

Elementary and Preschool:
5:00-10:00
Ring play
Posted by Jeff Martin on 06/30

 




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