Sunday, November 17, 2013

CrossFit Kids
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Cynergy CrossFit Kids

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 squats => 6 T-push-ups => alligator crawl => 2 forward rolls => 3 broad jumps => basic dot drill x 10 => 50-meter high-knee skip => 50-meter carioca

Elementary and Preschool:
3x or 5:00
5-10 squats => 3-5 push-ups => alligator crawl => 2 forward rolls => 3 broad jumps => basic dot drill x 10 => 25-meter high-knee skip => 25-meter carioca

WOD –
Varsity:
5 rounds
6 deadlifts, 275#/185#
7 box jumps, 33”/30”
8 handstand push-ups

Junior Varsity:
5 rounds
6 deadlifts, 135#-155#/95#-110#
7 box jumps, 30”/24”
8 handstand push-ups

Novice:
4 rounds
5 deadlifts, 75#-85#/55#-75#
6 box jumps, 24”
7 handstand push-ups

Elementary:
5 rounds
6 deadlifts, unloaded-10#
6 box jumps, 12”-24”
6 push-ups

Preschool:
3 rounds
3 angry gorilla deadlifts, unloaded
5-meter angry gorilla walk
3 box jumps, 10”-12”
5-meter angry gorilla walk
3 push-ups
5-meter angry gorilla walk

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Muscle-ups

Or muscle-up practice

Then

Hip and hamstring mobility

Elementary:
5:00-10:00
Ring play

Preschool:
5:00
Ring play
Posted by Jeff Martin on November 16 2013 at 06:00 PM


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