Monday, December 2, 2013

CrossFit Kids
CrossFit Kids action
Flux 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 => 2 forward rolls => 10 walking lunges => handstand walk or bear crawl => 10 squats => 10 one-legged side-to-side hops, each leg => 50-meter high-knee skip => 50-meter sprint

Elementary and Preschool:
3x or 5:00
5-10 jumping jacks => 2 forward rolls => 5-10 walking lunges => bear crawl => 10 squats => 5-10 one-legged side-to-side hops, each leg => 15-25-meter skip => 15-25-meter run

WOD –
Varsity:
12:00 AMRAP
6 stiff-legged deadlifts, 135#/95#
200-meter run
6 strict pull-ups
200-meter run

Junior Varsity:
12:00 AMRAP
6 stiff-legged deadlifts, 75#/55#
200-meter run
6 strict pull-ups
200-meter run

Novice:
12:00 AMRAP
5 stiff-legged deadlifts, 55#/45#
200-meter run
5 strict pull-ups
200-meter run

Elementary:
12:00 AMRAP
6 deadlifts, unloaded-10#
75-meter run
6 pull-ups (progressions or assisted okay)
75-meter run

Preschool:
5:00 AMRAP
3 angry gorilla deadlifts, unloaded
5-meter bunny hop
3 monkey hangs
5-meter army crawl

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Muscle-ups

Mobility with hamstring focus

Elementary:
2x
10 superman-to-hollow rocks

Preschool:
2x
5 sit-ups
5 supermen

Posted by Jeff Martin on 12/01

Tuesday, December 3, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids LA

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 => forward roll => U-pattern bear crawl => 2-meter log roll => bear crawl across balance beam => 5 one-legged precision jumps, each leg => 5 perfect squats => 100-meter run

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => bunny hop => 2-meter log roll => balance beam pass => 3-5 super-slow squats => 15-25-meter run

WOD –
Varsity:
4 x 5:00 AMRAPs, rest 2:00 in between
3 handstand push-ups
6 toes-to-bar
9 squats
12 double-unders

Junior Varsity:
4 x 5:00 AMRAPs, rest 2:00 in between
3 handstand push-ups
5 toes-to-bar
7 squats
9 double-unders

Novice:
3 x 5:00 AMRAPs, rest 2:00 in between
3 handstand push-ups
5 toes-to-bar
7 squats
9 double-unders

Elementary:
2 x 5:00 AMRAPs, rest 2:00 in between
2 wall walk-ups
4 toes-to-bar or knees-to-elbows or knee raises
6 squats
8 double-unders or single-unders

Preschool:
5:00 AMRAP
1 wall walk-up
2 knee raises
3 squats
4 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
30-second L-sit hold
3 rope climbs

Elementary:
5:00-10:00
L-sit practice on parallettes

Preschool:
5:00
Parallette play
Posted by Jeff Martin on 12/02

Wednesday, December 4, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Brand X

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x
20 squats => 20 tuck jumps => 250-meter row

Elementary and Preschool:
3x or 5:00
5-10 squats => 5-10 tuck jumps => 15-50-meter run

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

Junior Varsity:
5 rounds
6 thrusters, 65#/45#
200-meter run

Novice:
5 rounds
5 thrusters, 45#/35#
200-meter run

Elementary:
5 rounds
5 thrusters, unloaded-10#
100-meter run

Preschool:
3 rounds
5 front squats, unloaded
5 push-up-the-sky presses, unloaded
15-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Handstand walks or handstand practice
Mobility

Elementary:
5:00-10:00
Handstand practice

Preschool:
5:00
Handstand practice
Posted by Jeff Martin on 12/03

Thursday, December 5, 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids LA

CrossFit Kids Homework
Define:
"Palimpsest"

Solve:
Find the 10th term of the geometric sequence 1/4, -1/2, 1, -2….

A knight wanted to visit a princess.
He had to arrive at exactly 1700.
If he traveled at 15 km per hour, he would arrive one hour early.
If he traveled at 10 km per hour, he would arrive to late.

Questions:
1. What time does he need to leave?
2. What distance will he travel?
3. What speed will he travel?
Posted by Jeff Martin on 12/04

Friday, December 6, 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:
400-meter jog/run => 400-meter sprint
Banded shoulder distraction => Spiderman stretch => pigeon stretch => 200-meter run

Elementary and Preschool:
3x or 5:00
Run in place => high knees in place => 5 super-slow squats => hop in place

WOD –
Varsity:
10:00 AMRAP
1 rope climb
7 push presses, 95#/65#
14 overhead walking lunges, 95#/65#

Junior Varsity:
10:00 AMRAP
1 rope climb
7 push presses, 55#/45#
14 overhead walking lunges, 55#/45#

Novice:
10:00 AMRAP
1 rope climb
7 push presses, 35#/25#
14 overhead walking lunges, 35#/25#

Elementary:
10:00 AMRAP
1 rope climb or beginner rope climb
5 push presses, unloaded-10#
10 walking lunges

Preschool:
5:00 AMRAP
1 beginner rope climb
5-meter bear crawl
3 push-up-the-sky presses, unloaded
5-meter skip
3 walking lunges
1 forward roll => 1 broad jump

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

Elementary:
5:00-10:00
Practice Bulgarian squats

Preschool:
5:00
Headstand practice
Posted by Jeff Martin on 12/05

Saturday, December 7, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Brand X Poway

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 => handstand walk or bear crawl => 10 squats => precision jump => forward roll => precision jump => speed ladder => 50-meter carioca => 50-meter high-knee skip

Elementary:
3x or 5:00
10 jumping jacks => bear crawl => 10 squats => precision jump => forward roll => precision jump => speed ladder => 25-meter carioca => 25-meter high-knee skip

Preschool:
3x or 5:00
3 jumping jacks => bear crawl => 3 squats => precision jump => forward roll => 15-meter skip => 15-meter bunny hop

WOD –
Varsity:
3 rounds
10 burpees
15 box jumps, 24”/20”
20 pull-ups

Junior Varsity:
3 rounds
10 burpees
15 box jumps, 24”/20”
20 pull-ups

Novice:
3 rounds
10 burpees
15 box jumps, 20”
20 pull-ups

Elementary:
3 rounds
10 burpees
10 box jumps, 12”-24”
10 pull-ups (progressions or assisted okay)

Preschool:
3 rounds
3 burpees => up and over the boxes (at least 3 plyo-boxes)
3 max jumps for height => up and over the boxes
Max hang from bar => crab walk

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

Elementary:
5:00-10:00
Practice medicine ball cleans

Preschool:
5:00
Practice dip-shrug-drop-stand
Posted by Jeff Martin on 12/06

Sunday, December 8, 2013

CrossFit Kids Teens

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:
2x
200-meter medicine ball throw for distance and chase

Elementary:
200-meter medicine ball throw for distance and chase

Preschool:
2x
10-meter hop => 10-meter skip => 10-meters of broad jumps

WOD –
Varsity:
15:00 AMRAP
100 double-unders
50 thrusters, 45#
50 knees-to-elbows
50 push-ups
50 kettlebell swings, 24kg/16kg, Russian style
10 muscle-ups

Junior Varsity:
15:00 AMRAP
100 double-unders
50 thrusters, 35#
50 knees-to-elbows
50 push-ups
50 kettlebell swings, 16kg/12kg, Russian style
10 muscle-ups

Novice:
12:00 AMRAP
100 double-unders
50 thrusters, 25#
40 knees-to-elbows
30 push-ups
20 kettlebell swings, 12kg/8kg, Russian style
5 muscle-ups

Elementary:
10:00 AMRAP
12 double-unders or single-unders
10 thrusters, unloaded-10#
8 knees-to-elbows or knee raises
6 push-ups

Preschool:
5:00 AMRAP
5-meter side-to-side hop over line on ground
3 squats
5-meter side-to-side hop over line on ground
3 push-ups
5-meter side-to-side hop over line on ground
3 sit-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Couch stretch
Pigeon stretch
Spiderman stretch
Olympic wall squat
Banded bully
Banded shoulder distraction

Elementary:
2x
10 supermen
3 wall walk-ups
Max hang from bar

Preschool:
2x
3 supermen
2 wall walk-ups
Posted by Jeff Martin on 12/07

Monday, December 9th 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Homework
Define:
Concord

Solve:
Find a if (a/5 - a/6) = 8
Posted by Jeff Martin on 12/08

Tuesday, December 10, 2013

CrossFit Kids Preschool
CrossFit Kids action


Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => 10 mountain climbers => 5 perfect squats => 3 cartwheels => monkey bar pass => agility course => 50-meter sprint => 50-meter jog

Elementary:
3x or 5:00
10 jumping jacks => 10 mountain climbers => 5 super-slow squats => 2 cartwheels => monkey bar pass or bar hang => 10-meter bunny hop => 25-meter sprint => 25-meter jog

Preschool:
3x or 5:00
5 jumping jacks => 5 mountain climbers => 5 super-slow squats => 10-meter side shuffle => 15-meter sprint => 15-meter jog

WOD –
Varsity:
2 x 4:00 AMRAPs, rest 1:00 in between
4 strict pull-ups
5 burpees
6 squats

Junior Varsity:
2 x 4:00 AMRAPs, rest 1:00 in between
4 strict pull-ups
5 burpees
6 squats

Novice:
2 x 4:00 AMRAPs, rest 1:00 in between
4 strict pull-ups
5 burpees
6 squats

Elementary:
2 x 4:00 AMRAPs, rest 1:00 in between
4 pull-ups (progressions or assisted okay)
5 burpees
6 squats

Preschool:
5:00 AMRAP
2 monkey hangs => 2-meter log roll
3 burpees => 3-meter duck walk
4 squats => 4-meter bear crawl

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 box step-ups, each leg, 20”-24”
0:30 L-sit hold

Elementary:
2x
5 box step-ups, each leg, 12”-20”
10 hollow rocks

Preschool:
2x
3 box step-ups, each leg, 6”-10”
3 broad jumps

Posted by Jeff Martin on 12/09

Wednesday, December 11, 2013

CrossFit Kids
CrossFit Kids action


Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => 10 walking lunges => 10 lateral lunges => 10 vertical jumps for height => forward roll => 3 one-legged precision jumps, each leg => 100-meter run

Elementary:
3x or 5:00
Bear crawl => 10 walking lunges => 10 lateral lunges => 10 vertical jumps for height => forward roll => 3 one-legged precision jumps, each leg => 50-meter run

Preschool:
3x or 5:00
Bear crawl => 5 walking lunges => 5 vertical jumps for height => forward roll => one-legged precision jump, each leg => 15-meter run

WOD –
Varsity:
15:00 AMRAP
15 lunge steps, 35#/30# dumbbells
12 shoulder presses, 35#/30#
9 toes-to-bar

Junior Varsity:
15:00 AMRAP
15 lunge steps, 25#/20# dumbbells
12 shoulder presses, 25#/20#
9 toes-to-bar

Novice:
12:00 AMRAP
12 lunge steps, 20#/15# dumbbells
10 shoulder presses, 20#/15#
8 toes-to-bar

Elementary:
10:00 AMRAP
8 lunge steps, unloaded-5# dumbbells
6 shoulder presses, unloaded-5#
4 toes-to-bar or knees-to-elbows or knee raises

Preschool:
5:00 AMRAP
4 lunge steps => 2 broad jumps
4 push-up-the-sky presses, unloaded => 5-meter bunny hop
4 knee raises => 5-meter skip

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

Elementary:
2 x 50-meter sprints

Preschool:
5:00
Dip-shrug-drop-stand practice

Posted by Jeff Martin on 12/10

Thursday, December 12, 2014

CrossFit Kids
CrossFit Kids action


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

Elementary:
3:00
In place: jog => high knees => jog => run => jog => bum kickers => jog => sprint => jog => standing tantrum

Preschool:
2:00-3:00
In place: jog => high knees => jog => run => jog => bum kickers => jog => sprint => jog => standing tantrum

WOD –
Varsity:
3:00 AMRAP
Burpee box jump-on-and-overs, 24”/20”
Rest 2:00
2:00 AMRAP
Box jumps, 24”/20”
Rest 1:00
1:00 AMRAP
Burpees to target, 6”-10” above reach

Junior Varsity:
3:00 AMRAP
Burpee box jump-on-and-overs, 24”/20”
Rest 2:00
2:00 AMRAP
Box jumps, 24”/20”
Rest 1:00
1:00 AMRAP
Burpees to target, 6”-10” above reach

Novice:
3:00 AMRAP
Burpee box jump-on-and-overs, 20”
Rest 2:00
2:00 AMRAP
Box jumps, 20”
Rest 1:00
1:00 AMRAP
Burpees to target, 6” above reach

Elementary:
3:00 AMRAP
Burpee box jump-on-and-overs, 12”-24”
Rest 2:00
2:00 AMRAP
Box jumps, 12”-24”
Rest 1:00
1:00 AMRAP
Burpees

Preschool:
5:00 AMRAP
Box jump or climb-on-and-over 10”-24” (at least 3 boxes)
Bear crawl => forward roll
5 jumping jacks
Box jump or climb-on-and-over 10”-24”
Angry gorilla walk => forward roll
3 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 Turkish get-ups, 15#-35# dumbbell
5 one-legged deadlifts, each leg, unloaded-35# dumbbell

Elementary:
5:00-10:00
Practice Turkish get-ups

Preschool:
5:00
Headstand practice

Posted by Jeff Martin on 12/11

Friday, December 13th 2014

CrossFit Kids Teens
CrossFit Kids action

CrossFit Kids Homework
Define:
"Incandescent"

Solve:
Find the number that should be multiplied by -8/7 to get the product 4/9.
Posted by Jeff Martin on 12/12

Saturday, December 14, 2013

CrossFit Kids

CrossFit Kids action


Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => 3 cartwheels => 10 squats => 10 lunge steps => speed ladder => basic dot drill x 10

Elementary:
3x or 5:00
Bear crawl => 2 cartwheels => 5 squats => 5 lunge steps => speed ladder => hopscotch board pass

Preschool:
3x or 5:00
Bear crawl => 3 logrolls => 5 squats => 5 lunge steps => speed ladder => 5-meter bunny hop

WOD –
Varsity:
12:00 AMRAP
12 squat cleans, 95#/65#
12 push-ups

Junior Varsity:
12:00 AMRAP
12 squat cleans, 55#/45#
12 push-ups

Novice:
12:00 AMRAP
12 hang squat cleans, 35#/25#
12 push-ups

Elementary:
10:00 AMRAP
10 power cleans, unloaded-10#
5 push-ups

Preschool:
5:00 AMRAP
3 dip-shrug-drop-stands, unloaded
2 forward rolls => 5-meter duck walk
3 push-ups
5-meters of giant steps

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Accumulate 1:30 in an L-sit
Banded shoulder distraction
Banded bully
Couch stretch
Pigeon stretch

Elementary:
5:00
Practice L-sits

Preschool:
5:00
Play on the parallettes
Posted by Jeff Martin on 12/13

Sunday, December 15, 2013

CrossFit Kids
CrossFit Kids action
Superheroes For Devan



Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => 5 perfect squats => 3 broad jumps => 10 lateral lunges => 10 one-legged side-to-side hops, each leg => 50-meter side shuffle => 50-meter back pedal

Elementary:
3x or 5:00
10 jumping jacks => 5 super-slow squats => 2 broad jumps => 10 lateral lunges => 10 one-legged side-to-side hops, each leg => 25-meter side shuffle => 25-meter back pedal

Preschool:
3x or 5:00
5 jumping jacks => 3 super-slow squats => broad jump => 6 lateral lunges => 5 one-legged side-to-side hops, each leg => 15-meter side shuffle => 15-meter back pedal

WOD –
Varsity:
6 rounds
500-meter row
10 box jumps, 30”/24”
10 front squats, 95#/65#
200-meter run

Junior Varsity:
6 rounds
500-meter row
10 box jumps, 30”/24”
10 front squats, 55#/45#
200-meter run

Novice:
5 rounds
300-meter row
10 box jumps, 20”
10 front squats, 35#/25#
200-meter run

Elementary:
4 rounds
100-meter row
10 box jumps, 12”-24”
10 front squats, unloaded-10#
50-meter run

Preschool:
3 rounds
3 squat jumps => 5-meter bear crawl
3 squat jumps => 5-meter duck walk
3 squat jumps => balance beam traverse

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
1:00 Plank holds
25 sit-ups

Elementary:
5:00-10:00
Tug of war

Preschool:
5:00
Plank games
Posted by Jeff Martin on 12/14

Monday, December 16, 2013

CrossFit Kids Teens
CrossFit Kids action


Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 mountain climbers => 2 strict pull-ups => 10 jumping jacks => speed ladder => basic dot drill x 10 => 50-meter high-knee skip => 50-meter bounding jumps

Elementary:
3x or 5:00
10 mountain climbers => 2 pull-ups or monkey hangs => 10 jumping jacks => speed ladder => basic dot drill x 10 => 25-meter high-knee skip => 25-meter sprint

Preschool:
3x or 5:00
5 mountain climbers => 2 monkey hangs => 5 jumping jacks => angry gorilla walk => crab walk => 15-meter skip => 15-meter bunny hops

WOD –
Varsity:
9:00 AMRAP
15 push presses, 75#/55#
20 pull-ups
25 double-unders

Junior Varsity:
9:00 AMRAP
15 push presses, 45#/35#
20 pull-ups
25 double-unders

Novice:
9:00 AMRAP
12 push presses, 25#/15#
15 pull-ups
18 double-unders

Elementary:
9:00 AMRAP
10 push presses, unloaded-10#
5 pull-ups (progressions or assisted okay)
10 double-unders or single-unders

Preschool:
5:00 AMRAP
4 push presses, unloaded
Max bar hang => forward roll
4 side-to-side hops => precision jump => 4 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
8:00 EMOM
Legless or standard rope climbs

Elementary:
5:00-10:00
Rope climbing practice

Preschool:
5:00
Jump rope play
Posted by Jeff Martin on 12/15

Tuesday, December 17, 2013

CrossFit Kids Teens
CrossFit Kids action


CrossFit Kids Homework
Define:
"Encumber"

Solve:
Which of the following numbers is divisible by the four numbers 3, 7, 9 and 11?
a. 1584
b. 1188
c. 1386
d. 1684

Practice:
Practice broad jumping for a few minutes. Then record three max effort jumps.

Play:
Chess for 15-30 minutes

Posted by Jeff Martin on 12/16

Wednesday, December 18, 2013

CrossFit Kids

CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 lateral lunges => 10 lunge steps => 10 squats => 5 push-ups => 3 strict pull-ups => 100-meter run

Elementary:
3x or 5:00
10 lateral lunges => 10 lunge steps => 10 squats => 5 push-ups => 4 monkey hangs => 50-meter run

Preschool:
3x or 5:00
4 lateral lunges => 4 lunge steps => 3 squats => forward roll => logroll => bear crawl => bunny hop => 5 jumping jacks

WOD –
Varsity:
1000-meter row
50 thrusters, 45#
8 muscle-ups
10:00 cap

Junior Varsity:
1000-meter row
50 thrusters, 35#
8 muscle-ups
10:00 cap

Novice:
750-meter row
50 thrusters, 25#
8 muscle-ups
10:00 cap

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

Preschool:
3 rounds
3 squats => crab walk
3 thrusters, unloaded => 2 broad jumps
3 push-ups => obstacle course zigzag

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00-10:00
Pistol squat practice
Mobility

Elementary:
5:00-10:00
Pistol squat practice

Preschool:
5:00
Wall walk-ups
Posted by Jeff Martin on 12/17

Thursday, December 19, 2013

CrossFit Kids Teens
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => forward roll => precision jump => cartwheel => speed ladder => agility course => basic dot drill x 10 => 50-meter high-knee skip => 50-meter carioca

Elementary:
3x or 5:00
Bear crawl => forward roll => precision jump => cartwheel => speed ladder => agility course => basic dot drill x 10 => 25-meter high-knee skip => 25-meter carioca

Preschool:
3x or 5:00
Bear crawl => forward roll => precision jump => army crawl under bench or other obstacle => 10-meter bunny hop => army crawl under bench or other obstacle => 10-meter skip

WOD –
Varsity:
3 x 5:00 AMRAPs, rest 2:00
5 hang power snatches, 95#/65#
6 burpees
7 toes-to-bar

Junior Varsity:
3 x 5:00 AMRAPs, rest 2:00
5 hang power snatches, 55#/45#
6 burpees
7 toes-to-bar

Novice:
3 x 5:00 AMRAPs, rest 2:00
5 hang power snatches, 35#/25#
6 burpees
7 toes-to-bar

Elementary:
8:00 AMRAP
5 hang power cleans, unloaded-10#
5 burpees
5 toes-to-bar or knees-to-elbows or knee raises

Preschool:
5:00 AMRAP
Tarzan rope swing => 3 squats
Balance beam cliff walk => 3 push-ups
5-meter angry gorilla walk => 3 jumping jacks
Plyo-box rock climb => 3 dip-shrug-drop-stand

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Max vertical jump
Wheelbarrow walk

Elementary:
3x
Wheelbarrow walk
10 sit-ups

Preschool:
5:00
Plank games
Posted by Jeff Martin on 12/18

Friday, December 20, 2013

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 squats => monkey bar pass => 3 cartwheels => 3 broad jumps => 10 one-legged side-to-side hops, each leg => 25 double-unders

Elementary:
3x or 5:00
10 squats => monkey bar pass => 3 cartwheels => 3 broad jumps => 10 one-legged side-to-side hops, each leg => 30 seconds of jump rope

Preschool:
3x or 5:00
3 squats => bar hang => logroll => 2 broad jumps => 5-meter one-legged hops, left leg => 5-meter one-legged hops, right leg

WOD –
Varsity:
5 rounds
400-meter run
20 sit-ups
15 front squats, 35#/30# dumbbells
10 seesaw shoulder press (alternating arms), 35#/30#

Junior Varsity:
5 rounds
400-meter run
20 sit-ups
15 front squats, 25#/20# dumbbells
10 seesaw shoulder press (alternating arms), 25#/20#

Novice:
4 rounds
400-meter run
20 sit-ups
15 front squats, 20#/15# dumbbells
10 seesaw shoulder press (alternating arms), 20#/15#

Elementary:
3 rounds
200-meter run
15 sit-ups
12 front squats, unloaded-5# dumbbells
10 shoulder press unloaded-5#

Preschool:
3 rounds
5-meter crab walk => 5 sit-ups
5-meter bunny hop => 3 super-slow squats
Forward roll => 3 press up the sky, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2x
10 Turkish get-ups, 15#-35# dumbbells
10 good mornings, PVC-45#

Elementary:
5:00-10:00
Max one-legged stand in one spot, each leg
Headstand and handstand practice

Preschool:
5:00
One-legged standing
Headstand practice
Posted by Jeff Martin on 12/19

Saturday, December 21, 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids Homework
Define:
Simian

Solve:
What is the conjugate of the complex number 3 + 4i?

Posted by Jeff Martin on 12/20

Sunday, December 22, 2013

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
200-meter jog => 10 squats => 10 lateral lunges => 200-meter run => 10 squats => 10 lunge steps => 200-meter sprint

Elementary:
100-meter jog => 10 squats => 10 lateral lunges => 100-meter run => 10 squats => 10 lunge steps => 100-meter sprint

Preschool:
5:00
Lunge focus work

WOD –
Varsity:
50 pull-ups
5 rope climbs
50 dips
5 rope climbs
50 knees-to-elbows
5 rope climbs

Junior Varsity:
40 pull-ups
4 rope climbs
40 dips
4 rope climbs
40 knees-to-elbows
4 rope climbs

Novice:
30 pull-ups
3 rope climbs
30 dips
3 rope climbs
30 knees-to-elbows
3 rope climbs

Elementary:
10 pull-ups
1 rope climb or beginner rope climb
10 push-ups
1 rope climb or beginner rope climb
10 knees-to-elbows or knee raises
1 rope climb or beginner rope climb

Preschool:
3 rounds
4 monkey hangs => 5-meter bear crawl
4 burpees => 5-meter crab walk
4 squats => 5-meter bunny hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Handstand walk for distance
Max 10-meter shuttle run in 1:00
Max double-unders in 1:00

Elementary:
5:00-10:00
Handstand practice

Preschool:
5:00
Headstands and frog stands

Posted by Jeff Martin on 12/21

Monday, December 23, 2013

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x
200-meter run => max medicine ball toss, 14#/10#/8#

Elementary:
3x
100-meter run => max medicine ball toss, 4#-6#

Preschool:
3x
25-meter run => dodgeball toss

WOD –
Varsity:
21-15-9
Hang power snatches, 95#/65#
Double-jump burpees

Junior Varsity:
21-15-9
Hang power snatches, 55#/45#
Double-jump burpees

Novice:
21-15-9
Hang power snatches, 35#/25#
Double-jump burpees

Elementary:
15-12-9
Hang power cleans, unloaded-10#
Burpees

Preschool:
3 rounds
5-meter forward bear crawl
3 dip-shrug-drop-stands
5-meter backward bear crawl
3 burpees

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Ring handstand practice

Elementary:
5:00-10:00
Wheelbarrow races

Preschool:
5:00
Plank games
Posted by Jeff Martin on 12/22

Tuesday, December 24, 2013

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => 10 one-legged, side-to-side hops, each leg => 10 lateral lunges => speed ladder => 50-meter side shuffle => 50-meter back pedal

Elementary:
3x or 5:00
Bear crawl => 10 jumping jacks => 10 one-legged, side-to-side hops, each leg => 10 lateral lunges => speed ladder => 25-meter side shuffle => 25-meter back pedal

Preschool:
3x or 5:00
Alligator crawl => 3-5 jumping jacks => 5 one-legged, side-to-side hops, each leg => 10 lateral lunges => speed ladder => 15-meter side shuffle => 15-meter back pedal

WOD –
Varsity:
2 x 6:00 AMRAPs, rest 2:00
12 wall ball shots, 20#/14#, 10’ target
12 hand-release push-ups
100-meter run

Junior Varsity:
2 x 6:00 AMRAPs, rest 2:00
12 wall ball shots, 14#/10#, 10’ target
12 hand-release push-ups
100-meter run

Novice:
2 x 6:00 AMRAPs, rest 2:00
10 wall ball shots, 10#/8#, 9’ target
10 hand-release push-ups
100-meter run

Elementary:
2 x 5:00 AMRAPs, rest 2:00
6 wall ball shots, dodgeball-6#, 6’-8’ target
8 push-ups
50-meter run

Preschool:
5:00 AMRAP
3 squats => forward roll => 3-meter bear crawl => up and over the plyo-boxes
3 push-ups => jump and twirl => 3-meter duck walk

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2x
10 Bulgarian squats, each leg
10 sit-ups
10 box step-ups, each leg

Elementary:
2x
10 sit-ups
10 supermen

Preschool:
5:00
Duck-duck-goose
Posted by Jeff Martin on 12/23

Wednesday, December 25, 2013

CrossFit Kids

CrossFit Kids action

Play Day!
Posted by Jeff Martin on 12/24

Thursday, December 26, 2013

CrossFit Kids Teen
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => 10 jumping jacks => 10 squats => 10 lateral lunges => basic dot drill x 10 => 3 broad jumps => 2 forward rolls

Elementary:
3x or 5:00
10 jumping jacks => 5 squats => 5 lunges => basic dot drill x 10 => 2 broad jumps => 2 forward rolls

Preschool:
3x or 5:00
5 jumping jacks => 3 squats => 3 lunges => basic dot drill x 5 => broad jump => forward roll

WOD –
Varsity:
10:00 AMRAP
11 deadlifts, 185#/125#
7 strict pull-ups
50-meter run => 50-meter back pedal

Junior Varsity:
10:00 AMRAP
9 deadlifts, 115#/75#
6 strict pull-ups
50-meter run => 50-meter back pedal

Novice:
8:00 AMRAP
8 deadlifts, 55#/35#
4 strict pull-ups
50-meter run => 50-meter back pedal

Elementary:
10:00 AMRAP
8 deadlifts, unloaded-10#
4 pull-ups (progressions or assisted okay)
25-meter run => 25-meter back pedal

Preschool:
5:00 AMRAP
5-meter angry gorilla walk => 3 angry gorilla deadlifts, unloaded
5-meter bunny hop => 4 monkey hangs
5-meter backward walk => 3-squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Rope climbs and pistol squats

Elementary:
5:00-10:00
Rope climbing practice

Preschool:
5:00
Rope climbing practice
Posted by Jeff Martin on 12/25

Friday, December 27, 2013

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => 5 perfect squats => 5 push-ups => 10 one-legged side-to-side hops, each leg => 2 cartwheels => agility course => 100-meter run

Elementary:
3x or 5:00
Bear crawl => 5 super-slow squats => 3 push-ups => 10 one-legged side-to-side hops, each leg => 2 cartwheels => agility course => 50-meter run

Preschool:
3x or 5:00
Bear crawl => 3 super-slow squats => 2 push-ups => 5 one-legged side-to-side hops, each leg => 2-meter logroll => 25-meter run

WOD –
Varsity:
12:00 AMRAP
10 dumbbell thrusters, 35#/25#
10 weighted lunges, 35#/25#
20 double-unders

Junior Varsity:
12:00 AMRAP
10 dumbbell thrusters, 25#/20#
10 weighted lunges, 25#/20#
20 double-unders

Novice:
10:00 AMRAP
8 dumbbell thrusters, 20#/15#
8 weighted lunges, 20#/15#
16 double-unders

Elementary:
10:00 AMRAP
6 thrusters, unloaded-5#
8 lunges, unloaded-5#
10 double-unders or single-unders

Preschool:
5:00 AMRAP
3 thrusters, unloaded => 5-meter bunny hop
Conquer the plyo-box mountain range (3-5 boxes of varying heights to climb on and over)
3-meter walking lunge => 3-meter crab walk

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00-10:00
Ice cream makers and skin the cats

Elementary:
5:00-10:00
Ring play

Preschool:
5:00
Ring play
Posted by Jeff Martin on 12/26

Saturday, December 28, 2013

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x
100-meter run => 10 PVC pass-throughs => banded shoulder distraction => 2 wall walk-ups => pigeon stretch => 5 perfect squats => Spiderman stretch

Elementary:
3x or 5:00
5 super-slow squats => 3 push-ups => 2 forward rolls => 10-second one-legged hop, each leg => 10 lunges => precision jump => 50-meter run

Preschool:
3x or 5:00
5-meter bunny hop => 2-meter log roll => broad jump => “tightrope” walk across line on the floor => broad jump => bear crawl in a circle => 2-meter plank walk

WOD –
Varsity:
18:00 AMRAP
12 toes-to-bar
15 push jerks, 75#/55#
18 squats

Junior Varsity:
18:00 AMRAP
12 toes-to-bar
15 push jerks, 45#/35#
18 squats

Novice:
15:00 AMRAP
9 toes-to-bar
12 push jerks, 25#/15#
15 squats

Elementary:
10:00 AMRAP
6 toes-to-bar or knees-to-elbows or knee raises
9 push presses, unloaded-10#
12 squats

Preschool:
5:00 AMRAP
3-5-second bar hang with knee raise => forward roll
3 push-up-the-sky presses, unloaded => pick your own animal walk, 5 meters
3 super-slow squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 Bulgarian split squats, each leg
20 sit-ups

Mobilize shoulders, hips, hamstrings

Elementary:
5:00-10:00
Bulgarian squat practice

Preschool:
5:00
Walking lunge relay races
Posted by Jeff Martin on 12/27

Sunday, December 29th 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Homework
Define:
Abandon

Solve:
What is the smallest number that has both 8 and 18 as factors?
a. 72
b. 144
c. 54
d. 36
e. 108

Practice:
Handstand holds or handstand walking

Posted by Jeff Martin on 12/28

Monday, December 30, 2013

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => 2 cartwheels => 10 mountain climbers => 2 forward rolls => 2 precision jumps => dip walk => speed ladder => 10 one-legged forward-backward hops, each leg => 2 broad jumps

Elementary:
3x or 5:00
10 jumping jacks => cartwheel => 10 mountain climbers => 2 forward rolls => precision jump => speed ladder => 10 one-legged forward-backward hops, each leg => broad jump

Preschool:
3x or 5:00
5 jumping jacks => forward roll => 5 mountain climbers => forward roll => precision jump => 5 forward-backward hops => broad jump

WOD –
Varsity:
2 x 6:00 AMRAPS, rest 2:00
5-meter bear crawl forward => 5-meter bear crawl backward
10 alternating one-arm dumbbell power snatches, 40#/30#
15 double-unders

Junior Varsity:
2 x 6:00 AMRAPS, rest 2:00
5-meter bear crawl forward => 5-meter bear crawl backward
10 alternating one-arm dumbbell power snatches, 30#/20#
15 double-unders

Novice:
2 x 6:00 AMRAPS, rest 2:00
5-meter bear crawl forward => 5-meter bear crawl backward
10 alternating one-arm dumbbell power snatches, 20#/15#
15 double-unders

Elementary:
2 x 5:00 AMRAPS, rest 2:00
4-meter bear crawl forward => 4-meter bear crawl backward
8 alternating one-arm dumbbell power cleans, unloaded-5#
12 double-unders or single-unders

Preschool:
5:00 AMRAP
3-meter bear crawl forward => 3 dip-shrug-drop-stand
3-meter bear crawl backward => 3 super-high vertical jumps

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Max handstand push-ups
Max ring dips

Elementary:
2x
3 wall walk-ups
10 sit-ups

Preschool:
5 sit-ups
5 supermen

Posted by Jeff Martin on 12/29

Tuesday, December 31, 2013

CrossFit Kids
CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => forward roll => monkey bar pass => cartwheel => balance beam traverse => basic dot drill x 10 => 50-meter high-knee skip => 50-meter carioca

Elementary:
3x or 5:00
Bear crawl => forward roll => monkey bar pass => cartwheel => balance beam traverse => basic dot drill x 10 => 25-meter high-knee skip => 25-meter carioca

Preschool:
3x or 5:00
Bear crawl => forward roll => duck walk => forward roll => army crawl => balance beam traverse => basic dot drill x 10 => 15-meter skip => 15-meter run

WOD –
Varsity:
20:00 AMRAP
7 box jumps, 30”/24”
9 burpees
11 pull-ups

Junior Varsity:
18:00 AMRAP
7 box jumps, 30”/24”
9 burpees
11 pull-ups

Novice:
15:00 AMRAP
5 box jumps, 24”
7 burpees
9 pull-ups

Elementary:
10:00 AMRAP
5 box jumps, 12”-24”
6 burpees
7 pull-ups (progressions or assisted okay)

Preschool:
5:00 AMRAP
3 box jumps, 6”-12”
5-meter bunny hop => 5-10-second plank hold
4 monkey hangs
5-meter bunny hop => 1 wall walk-up

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2x
1:00 L-sit
1:00 plank hold

Shoulder and hip mobility

Elementary:
2x-3x
Practice L-sits
1:00 plank hold

Preschool:
5:00
Headstand practice

Posted by Jeff Martin on 12/30

Wednesday, January 1, 2014

CrossFit Kids action

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => 10 squats => 10 mountain climbers => 5 push-ups => 10 one-legged side-to-side hops, each leg => speed ladder => 3 broad jumps => 100-meter run

Preteen:
3x or 5:00
10 jumping jacks => 10 squats => 10 mountain climbers => 5 push-ups => 10 one-legged side-to-side hops, each leg => speed ladder => 3 broad jumps => 100-meter run

Elementary:
3x or 5:00
10 jumping jacks => 5 super-slow squats => 10 mountain climbers => 5 push-ups => 10 one-legged side-to-side hops, each leg => speed ladder => 3 broad jumps => 50-meter run

Preschool:
3x or 5:00
5 jumping jacks => 3 super-slow squats => 5 mountain climbers => 5 one-legged side-to-side hops, each leg => 5-meter bunny hop => broad jump => 25-meter run

WOD –
Varsity:
5 rounds
500-meter row
12 hang power cleans, 95#/65#
12 push presses, 95#/65#

Junior Varsity:
5 rounds
500-meter row
12 hang power cleans, 55#/45#
12 push presses, 55#/45#

Novice:
5 rounds
350-meter row
10 hang power cleans, 35#/25#
10 push presses, 35#/25#

Preteen:
5 rounds
300-meter row
10 hang power cleans, PVC-35#
10 push presses, PVC-35#

Elementary:
5 rounds
100-meter row
8 hang power cleans, unloaded-10#
8 push presses, unloaded-10#

Preschool:
3 rounds
3-meter bear crawl around obstacles => 3 dip-shrug-drop-stand
3-meter angry gorilla walk around obstacles => 3 push-up-the-sky presses, unloaded
3-meter crab walk around obstacles => forward roll => 5 jump and touch the sky

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Lever practice

Preteen:
5:00-10:00
Ring practice: jump to support, ring dips, skin-the-cats, etc

Elementary:
5:00-10:00
Ring play

Preschool:
5:00
Ring play
Posted by Jeff Martin on 12/31

 




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