Thursday, August 29, 2013

CrossFit Kids
CrossFit Kids action

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
Handstand walk or bear crawl => alligator crawl => army crawl => 2 cartwheels => precision jump => speed ladder => agility course => 100-meter run

Elementary and Preschool:
3x or 5:00
Bear crawl => alligator crawl => army crawl => 2 cartwheels => precision jump => speed ladder => agility course => 50-meter run

WOD –
Varsity:
5 rounds
200-meter run
5 one-arm overhead dumbbell lunges, 35#/30#, each arm
10 hand-release push-ups
20 knees-to-elbows

Junior Varsity:
5 rounds
200-meter run
5 one-arm overhead dumbbell lunges, 25#/20#, each arm
10 hand-release push-ups
15 knees-to-elbows

Novice:
3 rounds
200-meter run
5 one-arm overhead dumbbell lunges, 20#/15#, each arm
10 hand-release push-ups
15 knees-to-elbows

Elementary:
5 rounds
100-meter run
5 one-arm overhead lunges, unloaded-5#, each arm
5 hand-release push-ups
5 knees-to-elbows or 5 knee raises

Preschool:
3 rounds
25-meter run
3 one-arm overhead lunges, unloaded, each arm
3 hand-release push-ups
3 knee raises

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
5 skin-the-cats
0:30 L-sit hold

Elementary and Preschool:
5:00-10:00
3 L-sit attempts
5 hollow rocks
Posted by Jeff Martin on August 28 2013 at 06:00 PM


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