Friday, September 6, 2013

CrossFit Kids
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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
Handstand walk => 5 perfect squats => 10 lunge steps => 1:00 pigeon stretch, each leg => 1:00 hip capsule mobility, each side => 100-meter run

Elementary and Preschool:
3x or 5:00
Bear crawl => angry gorilla walk => 5 super-slow squats => 10 one-legged side-to-side hops, each leg => angry gorilla walk => balance beam => 50-meter run

WOD –
Varsity:
12:00 AMRAP
8 ring dips
12 deadlifts, 185#/125#

Junior Varsity:
12:00 AMRAP
8 ring dips
12 deadlifts, 115#/75#

Novice:
10:00 AMRAP
5 ring dips
10 deadlifts, 75#/55#

Elementary:
10:00 AMRAP
6 push-ups
12 deadlifts, unloaded-10#

Preschool:
5:00 AMRAP
4 push-ups
6 deadlifts, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Ring handstand practice
Couch stretch
Banded shoulder stretch
Single-leg flexion external rotation bias
Bottom of the squat

Elementary and Preschool:
5:00-10:00
Ring play
Handstand practice
Posted by Jeff Martin on September 05 2013 at 06:00 PM


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