Sunday, October 20, 2013

CrossFit Kids
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CrossFit Kids Bartlett

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 jumping jacks => 10 walking lunges => 10 mountain climbers => 5 perfect squats => 10 one-legged side-to-side hops, each leg => 2 forward rolls => 50-meter high-knee skip => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
5-10 jumping jacks => 5-10 walking lunges => 5-10 mountain climbers => 3-5 super-slow squats => 5-10 one-legged side-to-side hops, each leg => 2 forward rolls => 25-meter high-knee skip => 25-meter back pedal

WOD –
Varsity:
800-meter run
21 strict pull-ups
21 handstand push-ups
21 squats
400-meter run
15 strict pull-ups
15 handstand push-ups
15 squats
200-meter run
9 strict pull-ups
9 handstand push-ups
9 squats

Junior Varsity:
800-meter run
15 strict pull-ups
15 handstand push-ups
15 squats
400-meter run
12 strict pull-ups
12 handstand push-ups
12 squats
200-meter run
9 strict pull-ups
9 handstand push-ups
9 squats

Novice:
800-meter run
12 strict pull-ups
12 handstand push-ups
12 squats
400-meter run
9 strict pull-ups
9 handstand push-ups
9 squats
200-meter run
6 strict pull-ups
6 handstand push-ups
6 squats

Elementary:
10:00 AMRAP
100-meter run
5 pull-ups (progressions or assisted okay)
6 push-ups
7 squats

Preschool:
3 rounds
10-meter run
4 monkey hangs
4 burpees
4 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Rope climbs
L-sit

Elementary:
5:00
L-sit practice

Preschool:
5:00
Parellette play
Posted by Jeff Martin on October 19 2013 at 06:00 PM


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