Friday, February 21, 2014

CrossFit Kids
CrossFit Kids action

CrossFit Kids Curriculum and Lesson Plans available in the store at CrossFit Brand X.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
25 jumping jacks => 2 forward rolls =>10 squats => 5 push-ups => basic dot drill x 10 => 100-meter run => 3 broad jumps

Preteen:
3x or 5:00
25 jumping jacks => 2 forward rolls =>10 squats => 5 push-ups => basic dot drill x 10 => 100-meter run => 3 broad jumps

Elementary:
3x or 5:00
10 jumping jacks => 5 super-slow squats => 3 push-ups => hopscotch pass => 50-meter run => 2 broad jumps => forward roll

Preschool:
3x or 5:00
5 jumping jacks => pick your favorite animal walk => 3 jump and spins => 5-meter skip => broad jump

WOD –
Varsity:
3:00 cap:
3 rounds
9 hang power cleans, 95#/65#
9 box jump-overs, 24”/20”

If completed under cap, at 3:00 mark and with a 3:00 cap:
3 rounds
12 hang power cleans
12 box jump-overs

If completed under cap, at 6:00 mark and with a 3:00 cap:
3 rounds
15 hang power cleans
15 box jump-overs

If completed under cap, at 9:00 mark and with a 3:00 cap:
18 hang power cleans
18 box jump-overs

Junior Varsity:
3:00 cap:
3 rounds
9 hang power cleans, 55#/45#
9 box jump-overs, 20”

If completed under cap, at 3:00 mark and with a 3:00 cap:
3 rounds
12 hang power cleans
12 box jump-overs

If completed under cap, at 6:00 mark and with a 3:00 cap:
3 rounds
15 hang power cleans
15 box jump-overs

If completed under cap, at 9:00 mark and with a 3:00 cap:
18 hang power cleans
18 box jump-overs

Novice:
3:00 cap:
3 rounds
9 hang power cleans, 35#/25#
9 box jump-overs, 20”

If completed under cap, at 3:00 mark and with a 3:00 cap:
3 rounds
12 hang power cleans
12 box jump-overs

If completed under cap, at 6:00 mark and with a 3:00 cap:
3 rounds
15 hang power cleans
15 box jump-overs

If completed under cap, at 9:00 mark and with a 3:00 cap:
18 hang power cleans
18 box jump-overs

Preteen:
9:00 AMRAP
9 hang power cleans, 5# dumbbells-35# barbell
9 box jump-overs, 12”-20”

Elementary:
9:00 AMRAP
9 hang power cleans, unloaded-10#
9 box jump-overs, 12”-20”

Preschool:
4:00 AMRAP
3 dip-shrug-drop-stands => 5-meter bunny hop
3 box jump-on-and-overs, 6”-12” => 5-meter giant steps

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Planche and front lever practice

Preteen:
5:00-10:00
Planche practice

Elementary:
5:00-10:00
Headstand practice

Preschool:
3:00-5:00
Tag
Posted by Jeff Martin on February 20 2014 at 08:00 PM


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