Sunday, August 4th 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
2 cartwheels => 30 seconds in bottom of squat => 2 cartwheels => 30 seconds in bottom of squat => 3 strict pull-ups => 10 lunge steps => 100-meter run

Elementary and Preschool:
3x or 5:00
2 cartwheels => 10 seconds in bottom of squat => 2 cartwheels => 10 seconds in bottom of squat => 4 monkey hangs => 10 lunge steps => 50-meter run

WOD –
Varsity:
5 rounds
5 deadlifts, 275#/185#
10 burpees
15 double-unders

Junior Varsity:
5 rounds
5 deadlifts, 135#/95#
10 burpees
15 double-unders

Novice:
5 rounds
4 deadlifts, 75#/55#
8 burpees
12 double-unders

Elementary:
5 rounds
5 deadlifts, unloaded-10#
7 burpees
9 double-unders

Preschool:
3 rounds
3 deadlifts, unloaded
4 burpees
5 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Ring handstand practice
Hip mobility
Hamstring mobility

Elementary and Preschool:
5:00-10:00
Handstand practice
Posted by Jeff Martin on August 03 2013 at 06:00 PM


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