Monday, September 23, 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
10 PVC pass-throughs => 10 squats => cartwheel => bear crawl => forward roll => broad jump => basic dot drill 10 => broad jump => 100-meter run => 3 broad jumps

Elementary and Preschool:
3x or 5:00
10 PVC pass-throughs => 10 squats => cartwheel => bear crawl => forward roll => broad jump => basic dot drill 10 => broad jump => 100-meter run => 3 broad jumps

WOD –
Varsity:
5 rounds
200-meter run
12 goblet squats, 24kg/16kg
15 kettlebell swings, 24kg/16kg

Junior Varsity:
5 rounds
200-meter run
12 goblet squats, 16kg/12kg
15 kettlebell swings, 16kg/12kg

Novice:
4 rounds
200-meter run
12 goblet squats, 12kg/8kg
15 kettlebell swings, 12kg/8kg

Elementary:
5 rounds
100-meter run
12 goblet squats, unloaded-6kg
15 kettlebell swings, unloaded-6kg

Preschool:
3 rounds
35-meter run
5 squats
5 kettlebell swings, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Toes-to-bar

Elementary and Preschool:
1x-3x
Max set toes-to-bar or knees-to-elbows or knee raises
Posted by Jeff Martin on September 22 2013 at 08:00 PM


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