Sunday, September 29, 2013

CrossFit Kids
CrossFit Kids action

Eden working on the snatch with daddy's wrist wraps.

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
10 squats => 5 burpees => handstand walk or bear crawl => speed ladder => agility course => 50-meter high-knee skip => 50-meter side shuffle

Elementary and Preschool:
5 squats => 5 burpees => bear crawl => speed ladder => 2 forward rolls => 25-meter high-knee skip => 25-meter side shuffle

WOD –
Varsity:
15-12-9
Dumbbell shoulder presses, 35#/30#
9-15-21
Front squats, 35#/30#

Junior Varsity:
15-12-9
Dumbbell shoulder presses, 25#/20#
9-15-21
Front squats, 25#/20#

Novice:
15-12-9
Dumbbell shoulder presses, 20#/15#
9-12-15
Front squats, 20#/15#

Elementary:
15-12-9
Dumbbell shoulder presses, unloaded-10#
9-15-21
Front squats, unloaded-10#

Preschool:
3 rounds
5 shoulder presses, unloaded
5 front squats, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Ring dips

Elementary:
6:00 EMOM
Jump to support on rings

Preschool:
5:00
Ring play

Posted by Jeff Martin on September 28 2013 at 06:00 PM


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