Thursday, August 1st 2013

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
Tabata ski erg

Elementary and Preschool:
Tabata ski erg

WOD –
Varsity:
4 x 4:00 AMRAPs, rest 2:00
6 chest-to-bar pull-ups
9 wall ball shots, 20#/14#, 10’ target
12 kettlebell swings, 24kg/16kg

Junior Varsity:
4 x 4:00 AMRAPs, rest 2:00
6 chest-to-bar pull-ups
9 wall ball shots, 14#/10#, 10’ target
12 kettlebell swings, 16kg/12kg

Novice:
3 x 4:00 AMRAPs, rest 2:00
6 pull-ups
9 wall ball shots, 10#/8#, 8’-10’ target
12 kettlebell swings, 12kg/8kg

Elementary:
2 x 5:00 AMRAPs, rest 2:00
6 pull-ups (progressions or assisted okasy)
9 wall ball shots, dodgeball-6#, 6’-8’ target
12 kettlebell swings, unloaded-4kg

Preschool:
5:00 AMRAP
3 monkey hangs
4 wall ball shots, dodgeball, 4’-5’ target
5 kettlebell swings, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Tabata ski erg
Couch stretch
Banded shoulder distraction
Bottom of the squat
Single leg flexion w/external rotation bias

Elementary and Preschool:
Plank wars

Posted by Jeff Martin on July 31 2013 at 06:00 PM


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