Sunday, December 8, 2013

CrossFit Kids Teens

CrossFit Kids action

The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
2x
200-meter medicine ball throw for distance and chase

Elementary:
200-meter medicine ball throw for distance and chase

Preschool:
2x
10-meter hop => 10-meter skip => 10-meters of broad jumps

WOD –
Varsity:
15:00 AMRAP
100 double-unders
50 thrusters, 45#
50 knees-to-elbows
50 push-ups
50 kettlebell swings, 24kg/16kg, Russian style
10 muscle-ups

Junior Varsity:
15:00 AMRAP
100 double-unders
50 thrusters, 35#
50 knees-to-elbows
50 push-ups
50 kettlebell swings, 16kg/12kg, Russian style
10 muscle-ups

Novice:
12:00 AMRAP
100 double-unders
50 thrusters, 25#
40 knees-to-elbows
30 push-ups
20 kettlebell swings, 12kg/8kg, Russian style
5 muscle-ups

Elementary:
10:00 AMRAP
12 double-unders or single-unders
10 thrusters, unloaded-10#
8 knees-to-elbows or knee raises
6 push-ups

Preschool:
5:00 AMRAP
5-meter side-to-side hop over line on ground
3 squats
5-meter side-to-side hop over line on ground
3 push-ups
5-meter side-to-side hop over line on ground
3 sit-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Couch stretch
Pigeon stretch
Spiderman stretch
Olympic wall squat
Banded bully
Banded shoulder distraction

Elementary:
2x
10 supermen
3 wall walk-ups
Max hang from bar

Preschool:
2x
3 supermen
2 wall walk-ups
Posted by Jeff Martin on December 07 2013 at 06:00 PM


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