Saturday, July 20th 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 forward arm circles => 10 backward arm circles => 10 squats => 10 mountain climbers => 50-meter carioca => 50-meter high-knee skip => vault

Elementary and Preschool:
3x or 5:00
10 forward arm circles => 10 backward arm circles => 10 squats => 10 mountain climbers => 25-meter carioca => 25-meter high-knee skip => 2 broad jumps

WOD –
Varsity:
“Interrupted Randy”
Begins with 3:00 AMRAP of power snatches, 75#/55#
Immediately into 2:00 AMRAP of double-jump burpees over barbell
Immediately back to power snatches until a grand total of 75 reps are achieved.

Junior Varsity:
“Interrupted Randy”
Begins with 3:00 AMRAP of power snatches, 55#/45#
Immediately into 2:00 AMRAP of double-jump burpees over barbell
Immediately back to power snatches until a grand total of 75 reps are achieved.

Novice:
“Interrupted Randy”
Begins with 3:00 AMRAP of power snatches, 35#/25#
Immediately into 2:00 AMRAP of double-jump burpees over barbell
Immediately back to power snatches until a grand total of 75 reps are achieved.

Elementary:
2:00 AMRAP of power cleans, unloaded-10#
Immediately into 2:00 AMRAP of burpees
Immediately back to power cleans until a grand total of 30 reps are achieved.

Preschool:
5:00 AMRAP
5 power cleans, unloaded
5 burpees

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
100-meter sprint
Max broad jump
Rest 2:00

Elementary and Preschool:
3x
50-meter sprint
Rest 1:00 in between

Posted by Jeff Martin on July 19 2013 at 06:30 PM


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