Monday, February 10, 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
Handstand walk or bear crawl => 10 vertical jumps => 3 cartwheels => basic dot drill x 10 => 10 lateral lunges => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter high knees

Preteen:
3x or 5:00
Handstand walk or bear crawl => 10 vertical jumps => 3 cartwheels => basic dot drill x 10 => 10 lateral lunges => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter high knees

Elementary:
3x or 5:00
Bear crawl => 10 vertical jumps => 2 cartwheels => basic dot drill x 10 => 10 lateral lunges => 25-meter side shuffle => 25-meter high knees

Preschool:
3x or 5:00
Army crawl under obstacle => log roll => 3 jumps for joy => forward roll => zigzag bear crawl

WOD –
Varsity:
2 x 6:00 AMRAPs, rest 2:00
7 burpees
11 box jumps, 24”/20”
22 double-unders

Junior Varsity:
2 x 6:00 AMRAPs, rest 2:00
7 burpees
11 box jumps, 24”/20”
22 double-unders

Novice:
2 x 6:00 AMRAPs, rest 2:00
7 burpees
11 box jumps, 20”
22 double-unders

Preteen:
9:00 AMRAP
7 burpees
9 box jumps, 16”-24”
14 double-unders or 28 single-unders

Elementary:
8:00 AMRAP
7 burpees
9 box jumps, 12”-24”
14 double-unders or single-unders

Preschool:
5:00 AMRAP
3 burpees => 5-meter bunny hops
3 box jumps, 10”-12” => 5-meter skip
3 one-legged hops, each leg => 5-meter giant steps

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 Turkish get-ups, 10#-40#
10 Bulgarian squats, each leg

Preteen:
5:00-10:00
Practice Turkish get-ups, unloaded-10#
Bulgarian squats

Elementary:
5:00-10:00
Practice Bulgarian squats

Preschool:
3:00-5:00
Farmers and Lumberjacks

Posted by Jeff Martin on February 09 2014 at 08:00 PM


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