Monday, January 27, 2014

CrossFit Kids
CrossFit Kids action

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Handstand walk or bear crawl => 2 cartwheels => speed ladder => 10 one-legged side-to-side hops, each leg => 100-meter run => 5 perfect squats

Preteen:
3x or 5:00
Handstand walk or bear crawl => 2 cartwheels => speed ladder => 10 one-legged side-to-side hops, each leg => 100-meter run => 5 perfect squats

Elementary:
3x or 5:00
Bear crawl => cartwheel => speed ladder => 10 one-legged side-to-side hops, each leg => 50-meter run => 5 super-slow squats

Preschool:
3x or 5:00
5 jumping jacks => duck walk => 3 super-slow squats => army crawl => 3 one-legged hops, each leg => crab walk

WOD –
Varsity:
12:00 AMRAP
9 front squats, 95#/65#
12 knees-to-elbows
18 double-unders

Junior Varsity:
12:00 AMRAP
9 front squats, 55#/45#
12 knees-to-elbows
18 double-unders

Novice:
12:00 AMRAP
8 front squats, 35#/25#
10 knees-to-elbows
16 double-unders

Preteen:
9:00 AMRAP
6 front squats, PVC-35#
8 knees-to-elbows
12-double-unders or 18 single-unders

Elementary:
8:00 AMRAP
6 front squats, unloaded-10#
8 knees-to-elbows or knee raises
12 double-unders or single-unders

Preschool:
5:00 AMRAP
3 front squats, unloaded => broad jump
3 knee raises => 5-meter bunny hop
Bear crawl around obstacles => forward roll

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
25 sit-ups
1:00 plank hold

Mobilize top to bottom

Preteen:
3x
Max plank hold
Max bar hang

Elementary:
5:00-10:00
Plank games

Preschool:
3:00-5:00
Plank games
Posted by Jeff Martin on January 26 2014 at 08:00 PM


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