Monday, July 29th 2013

CrossFit Kids
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Crossfit Kids Incendia

The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => 5 burpees => 2 cartwheels => monkey bar pass => basic dot drill x 10 => 3 broad jumps

Elementary and Preschool:
3x or 5:00
10 PVC pass-throughs => 5 burpees => 2 cartwheels => monkey bar pass => basic dot drill x 10 => 3 broad jumps

WOD –
Varsity:
800-meter run
3 rounds
6 snatch grip deadlifts, 95#/65#
9 hang power snatches, 95#/65#
12 overhead squats, 95#/65#
800-meter run

Junior Varsity:
800-meter run
3 rounds
6 snatch grip deadlifts, 55#/45#
9 hang power snatches, 55#/45#
12 overhead squats, 55#/45#
800-meter run

Novice:
600-meter run
3 rounds
6 snatch grip deadlifts, 35#/25#
9 hang power snatches, 35#/25#
12 overhead squats, 35#/25#
600-meter run

Elementary:
100-meter run
3 rounds
6 deadlifts, PVC-10#
12 front squats, PVC-10#
100-meter run

Preschool:
50-meter run
2 rounds
3 deadlifts, unloaded
5 front squats, unloaded
50-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Accumulate 30 seconds in an L-sit
3 Turkish get-ups, each arm

Elementary and Preschool:
2x
10 supermen to hollow rock
10 sit-ups

Posted by Jeff Martin on July 28 2013 at 06:00 PM


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