Friday, August 16, 2013

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x
1:00 double-unders => 0:30 perfect squats => 10 one-legged side-to-side hops, each leg => 10 one-legged forward and backward hops, each leg => 50-meter carioca => 50-meter high-knee skip

Elementary and Preschool:
2x
1:00 double-unders or single-unders => 5 super-slow squats => 10 one-legged side-to-side hops, each leg => 10 one-legged forward and backward hops, each leg => 25-meter carioca => 25-meter high-knee skip

WOD –
Varsity:
15:00 AMRAP
2 muscle-ups
10 lunge steps
10-meter bear crawl
250-meter row

Junior Varsity:
15:00 AMRAP
2 muscle-ups
10 lunge steps
10-meter bear crawl
250-meter row

Novice:
12:00 AMRAP
1 muscle-up
10 lunge steps
10-meter bear crawl
250-meter row

Elementary:
10:00 AMRAP
2 pull-ups (progressions or assisted okay)
2 burpees
10 lunge steps
10-meter bear crawl
100-meter row

Preschool:
5:00 AMRAP
2 monkey hangs
4 lunge steps
5-meter bear crawl
5-meter crab walk

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Pistol squats

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

Posted by Jeff Martin on August 15 2013 at 06:00 PM


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