Thursday, February 20, 2014

CrossFit Kids
CrossFit Kids action

CrossFit Kids Curriculum and Lesson Plans available in the store at CrossFit Brand X

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x
10 PVC pass-throughs => handstand walk or bear crawl

Then

5 reps of Marguerita: burpee => push-up => jumping jack => sit-up => handstand

Preteen:
3x
10 PVC pass-throughs => handstand walk or bear crawl

Then

5 reps of Marguerita: burpee => push-up => jumping jack => sit-up => handstand

Elementary:
3x or 5:00
Forward roll => speed ladder => cartwheel => 3-meter inch worm => balance beam traverse => 2 broad jumps => angry gorilla walk

Preschool:
3x or 5:00
Forward roll => hop-skip-jump => 5 giant steps => hop-skip-jump => crab walk => hop-skip-jump

WOD –
Varsity:
21-15-9
Overhead squats, 95#/65#
Pull-ups

Junior Varsity:
21-15-9
Overhead squats, 55#/45#
Pull-ups

Novice:
21-15-9
Overhead squats, 35#/25#
Pull-ups

Preteen:
12-9-6
Overhead squats, PVC-35#
Pull-ups (progressions or assisted okay)

Elementary:
12-9-6
Front squats, unloaded-10#
Pull-ups (progressions or assisted okay)

Preschool:
3 rounds
3 super-slow squats => 3 broad jumps
3 monkey hangs => 3 jumping jacks

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Precision jump – 3 attempts @ 3’, 4’, 5’, 6’ from target

Preteen:
5:00-10:00
Practice precision jumps

Elementary:
5:00-10:00
Practice precision jumps

Preschool:
3:00-5:00
Duck, duck, goose
Posted by Jeff Martin on February 19 2014 at 08:00 PM


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