Thursday, July 11th 2013

CrossFit Kids
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CrossFit For HOPE at the Washington National Monument

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 PVC pass-throughs => 30 seconds in the bottom of the squat => bear crawl => 2 forward rolls => 10 vertical jumps => 2 cartwheels => 3 broad jumps

Elementary and Preschool:
3x or 5:00
10 PVC pass-throughs => 5 super-slow squats => bear crawl => 2 forward rolls => 10 vertical jumps => 2 cartwheels => 3 broad jumps

WOD –
Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
9 overhead squats, 95#/65#
12 pull-ups
15 double-unders

Junior Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
9 overhead squats, 55#/45#
12 pull-ups
15 double-unders

Novice:
3 x 5:00 AMRAPs, rest 2:00 in between
6 overhead squats, 35#/25#
9 pull-ups
12 double-unders

Elementary:
2 x 5:00 AMRAPs, rest 2:00 in between
6 front squats, unloaded-10#
6 pull-ups (progressions or assisted okay)
12 double-unders or single-unders

Preschool:
5:00 AMRAP
3 front squats, unloaded
4 monkey hangs
5 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
Handstand walk gymkhana

Elementary and Preschool:
5:00-10:00
Handstand, headstand, frog stand practice
Posted by Jeff Martin on July 10 2013 at 06:00 PM


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