Monday, April 22nd 2013

CrossFit Kids

CrossFit Kids action

The 2012 CrossFit Kids Curriculum for middle and high school—teen and preteen are now available in the CrossFit Kids store.
Visit the Gauntlet website for information on the upcoming competition on Sunday May 26, 2013, and Sunday, June 2, 2013. Hurry, spots are going FAST!

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Bear crawl => 2 forward rolls => 10 squats => agility course => speed ladder => monkey bar pass => 3 broad jumps

Elementary and Preschool:
3x or 5:00
Bear crawl => 2 forward rolls => 10 squats => agility course => speed ladder => monkey bar pass or bar hang => 3 broad jumps

WOD –
Varsity:
10:00 AMRAP
24 double-unders
8 deadlifts, 225#/155#
6 strict pull-ups

Junior Varsity:
10:00 AMRAP
24 double-unders
8 deadlifts, 135#/95#
6 strict pull-ups

Novice:
8:00 AMRAP
24 double-unders
8 deadlifts, 75#/55#
4 strict pull-ups

Elementary:
10:00 AMRAP
20 double-unders or single-unders
8 deadlifts, unloaded-8 kg kettlebell
6 pull-ups (progressions or assisted okay)

Preschool:
5:00 AMRAP
6 side-to-side hops over 6” hurdle
6 deadlifts, unloaded
4 monkey hangs

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

Elementary and Preschool:
3 x
Max L-sit or tuck sit holds
Posted by Jeff Martin on April 21 2013 at 06:00 PM


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