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 December 05 2013 at 06:00 PM


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