Monday, November 18, 2013

CrossFit Kids
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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
Handstand walk or bear crawl => 5 perfect squats => 10 lateral lunges => 10 one-legged side-to-side hops, each leg => speed ladder => 2 forward rolls => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
Bear crawl => 5 super-slow squats => 5-10 lateral lunges => speed ladder => 2 forward rolls => 25-meter side shuffle => 25-meter back pedal

WOD –
Varsity:
20:00 AMRAP
20 double-unders
15 squats
10 pull-ups
5-meter bear crawl

Junior Varsity:
20:00 AMRAP
20 double-unders
15 squats
10 pull-ups
5-meter bear crawl

Novice:
15:00 AMRAP
20 double-unders
15 squats
10 pull-ups
5-meter bear crawl

Elementary:
10:00 AMRAP
12 double-unders or single-unders
8 squats
4 pull-ups (progressions or assisted okay)
5-meter bear crawl

Preschool:
5:00 AMRAP
6 one-legged side-to-side hops, each leg
5 squats
4 monkey hangs
3-meter bear crawl forward => 3-meter bear crawl backward

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Top-to-bottom mobility

Elementary:
5:00-10:00
Rope climbing practice

Preschool:
5:00
Rope climbing practice
Posted by Jeff Martin on November 17 2013 at 06:00 PM


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