Monday, September 2, 2013

Crossfit Kids
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CrossFit Kids Pax

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
Monkey bar pass => 2 cartwheels => 10 squats => 2 forward rolls => speed ladder => one-legged Z-pattern dot drill x 10 => 100-meter run

Elementary and Preschool:
3x or 5:00
Monkey bar pass => 2 cartwheels => 10 squats => 2 forward rolls => speed ladder => basic dot drill x 10 => 35-meter run

WOD –
Varsity:
4 rounds
12 shoulder presses, 95#/65#
15 kettlebell swings, 24kg/16kg

Junior Varsity:
4 rounds
12 shoulder presses, 55#/45#
15 kettlebell swings, 16kg/12kg

Novice:
3 rounds
12 shoulder presses, 35#/25#
15 kettlebell swings, 12kg/8kg

Elementary:
4 rounds
10 shoulder presses, unloaded-10#
10 kettlebell swings, unloaded-4kg

Preschool:
3 rounds
5 shoulder presses, unloaded
5 kettlebell swings, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Pistol squats
Handstand push-ups

Elementary and Preschool:
5:00-10:00
Handstand practice
Posted by Jeff Martin on September 01 2013 at 06:00 PM


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