Thursday, September 5, 2013

CrossFit Kids
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CrossFit Kids Reveille

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
3x or 5:00
Handstand walk or bear crawl => 2 forward rolls => 5 burpees => 2 cartwheels => 5 burpees => 3 broad jumps => agility course => 50-meter side shuffle => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => 5 burpees => 5cartwheel => 5 burpees => 2 broad jumps => agility course => 25-meter side shuffle => 25-meter high-knee skip

WOD –
Varsity:
100 double-unders
25 power snatches, 75#/55#
50 toes-to-bar
25 overhead squats, 75#/55#
50 box jumps, 24”/20”
25 overhead walking lunges, 75#/55#
100 double-unders

Junior Varsity:
75 double-unders
20 power snatches, 45#/35#
30 toes-to-bar
20 overhead squats, 45#/35#
30 box jumps, 24”/20”
20 overhead walking lunges, 45#/35#
75 double-unders

Novice:
50 double-unders
15 power snatches, 25#/15#
20 toes-to-bar
15 overhead squats, 25#/15#
20 box jumps, 20”
15 overhead walking lunges, 25#/15#
50 double-under

Elementary:
20 double-unders or single-unders
10 power cleans, unloaded-10#
10 toes-to-bar, knees-to-elbows, or knee raises
10 front squats, unoloaded-10#
10 box jumps, 12”-24”
10 front rack walking lunges, unloaded-10#
20 double-unders or single-unders

Preschool:
10 side-to-side hops
5 power cleans, unloaded
5 knee raises
5 front squats, unloaded
5 box jumps, 10”-12”
5 walking lunges
10 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Planche practice
3x max L-sits

Elementary and Preschool:
5:00-10:00
L-sit attempts
Frog stand practice
Posted by Jeff Martin on September 04 2013 at 06:00 PM


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