Sunday, July 21st 2013

CrossFit Kids
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CrossFit Kids Virtuosity

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 => 2 forward rolls => 10 jumping jacks => alligator crawl => 10 one-legged side-to-side hops, each leg => army crawl => 5 perfect squats => 50-meter high-knee skip => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle

Elementary and Preschool:
3x or 5:00
Bear crawl => 2 forward rolls => 10 jumping jacks => alligator crawl => 10 one-legged side-to-side hops, each leg => army crawl => 5 super-slow squats => 25-meter high-knee skip => 12.5-meter side shuffle => 180-degree turn => 12.5-meter side shuffle

WOD –
Varsity:
3 x 5:00 AMRAP, rest 2:00 in between
10 hand-release push-ups
100-meter run
10 pull-ups
100-meter run

Junior Varsity:
3 x 5:00 AMRAP, rest 2:00 in between
10 hand-release push-ups
100-meter run
10 pull-ups
100-meter run

Novice:
3 x 5:00 AMRAP, rest 2:00 in between
6 hand-release push-ups
100-meter run
8 pull-ups
100-meter run

Elementary:
2 x 5:00 AMRAP, rest 2:00 in between
6 hand-release push-ups
100-meter run
6 pull-ups (progressions or assisted okay)
100-meter run

Preschool:
5:00 AMRAP
4 hand-release push-ups
25-meter run
4 monkey hangs
25-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Accumulate 1:30 in L-sit
2 x max set handstand push-ups

Elementary and Preschool:
5:00-10:00
L-sit practice
Wall walk-up practice
Posted by Jeff Martin on July 20 2013 at 06:00 PM


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