Saturday, August 31, 2013

CrossFit Kids
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Infant Swim Resource

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
2 forward rolls => 10 mountain climbers => 10-second bar hang => 2 cartwheels => basic dot drill x 10 => 50-meter carioca => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
2 forward rolls => 10 mountain climbers => 5-second bar hang => 2 cartwheels => basic dot drill x 10 => 25-meter carioca => 25-meter back pedal

WOD – “Hotshots 19”

Varsity:
6 rounds
30 squats
19 power cleans, 135#/95#
7 strict pull-ups
400-meter run

Junior Varsity:
6 rounds
30 squats
19 power cleans, 75#/55#
7 strict pull-ups
400-meter run

Novice:
5 rounds
30 squats
19 power cleans, 45#/35#
7 pull-ups
200-meter run

Elementary:
6 rounds
15 squats
10 power cleans, unloaded-10#
5 pull-ups (progressions or assisted okay)
200-meter run

Preschool:
3 rounds
5 squats
5 power cleans, unloaded
4 monkey hangs
50-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Single-leg flexion external rotation bias
Pigeon stretch
Couch stretch
Banded shoulder distraction
Wall stretch for shoulders
Olympic wall squat

Elementary and Preschool:
5:00-10:00
2x
10 hollow rocks to supermen
Posted by Jeff Martin on August 30 2013 at 06:00 PM


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