Monday, February 17, 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:
500-meter row @ 2:20+ pace => Spiderman stretch => pigeon stretch => 500-meter row @ sub-2:00 pace

Preteen:
3x or 5:00
3 pull-ups => 5 push-ups => 7 squats => basic dot drill x 10 => 50-meter high-knee skip => 50-meter back pedal

Elementary:
3x or 5:00
4 monkey hangs => 4 burpees => 4 squats => forward roll => 10 vertical jumps => 2 broad jumps => 50-meter run

Preschool:
3x or 5:00
2 monkey hangs => 3-meter duck walk => forward roll => broad jump => 3-meter army crawl => 15-meter skip => 15-meter run

WOD –
Varsity:
5 rounds
400-meter run
3 deadlifts, 275#/195#
2 muscle-ups
1 rope climb

Junior Varsity:
5 rounds
400-meter run
3 deadlifts, 135#/95#
2 muscle-ups
1 rope climb

Novice:
4 rounds
400-meter run
3 deadlifts, 95#/65#
2 muscle-ups
1 rope climb

Preteen:
5 rounds
200-meter run
5 deadlifts (pick a load to practice perfect mechanics)
5 burpees
1 rope climb or beginner rope climb

Elementary:
5 rounds
100-meter run
5 deadlifts, unloaded-4 kg kettlebell
5 burpees
1 rope climb or beginner rope climb

Preschool:
3 rounds
5-meter angry gorilla walk => 3 super-slow squats on box, 10”-12”
5-meter bear crawl => 3 push-ups
5-meter angry gorilla walk => 3 super-slow squats on box

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 Turkish get-ups, 5#-35# dumbbell
5-meter handstand walk

Preteen:
5:00-10:00
Handstand practice

Elementary:
5:00-10:00
Handstand and headstand practice

Preschool:
3:00-5:00
Tarzan swings on rope
Posted by Jeff Martin on February 16 2014 at 08:00 PM


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