Saturday, June 1st 2013

CrossFit Kids

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CrossFit Kids MPS (Milwaukee Public School)

Hope For Cures Workout July 6, 2013

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
Bear crawl => 10 vertical jumps to target => 3 strict pull-ups => 10 walking lunges => 10 one-legged side-to-side hops, each leg => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter bum kickers

Elementary and Preschool:
3x or 5:00
Bear crawl => 10 vertical jumps to target => 3 strict pull-ups => 10 walking lunges => 10 one-legged side-to-side hops, each leg => 12.5-meter side shuffle => 180-degree turn => 12.5-meter side shuffle => 25-meter bum kickers

WOD –
Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
20 double-unders
10 squats
5 pull-ups
100-meter run

Junior Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
20 double-unders
10 squats
5 pull-ups
100-meter run

Novice:
3 x 5:00 AMRAPs, rest 2:00 in between
20 double-unders
10 squats
5 pull-ups
100-meter run

Elementary:
2 x 5:00 AMRAPs, rest 2:00 in between
20 double-unders or single-unders
10 squats
5 pull-ups (progressions or assisted okay)
50-meter run

Preschool:
5:00 AMRAP
5 forward/backward hops
5 squats
5 monkey hangs
25-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
5’ wall walk
15-second L-sit

Elementary and Preschool:
5:00-10:00
Wall walk practice
L-sit practice
Posted by Jeff Martin on May 31 2013 at 06:00 PM


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