Tuesday, September 3, 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:
3x or 5:00
5 perfect squats => handstand walk or bear crawl => 5 perfect squats => 10 lunge steps => speed ladder => 50-meter high knee skip => 50-meter bum kickers

Elementary and Preschool:
3x or 5:00
5 super-slow squats => handstand walk or bear crawl => 5 super-slow squats => 10 lunge steps => speed ladder => 25-meter high knee skip => 25-meter bum kickers

WOD –
Varsity:
4 x 5:00 AMRAPs, rest 2:00
12 double-unders
9 squats
6 chest-to-bar pull-ups
3 handstand push-ups

Junior Varsity:
4 x 5:00 AMRAPs, rest 2:00
12 double-unders
9 squats
6 chest-to-bar pull-ups
3 handstand push-ups

Novice:
3 x 5:00 AMRAPs, rest 2:00
12 double-unders
9 squats
6 pull-ups
3 handstand push-ups

Elementary:
2 x 5:00 AMRAPs, rest 2:00
12 double-unders or single-unders
9 squats
6 pull-ups (progressions or assisted okay)
3 hand-release push-ups

Preschool:
5:00 AMRAP
5 side-to-side hops
4 squats
3 monkey hangs
2 push-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x 100-meter sprints
Upper- and lower-body mobility

Elementary and Preschool:
2 x 50-meter sprints
Posted by Jeff Martin on September 02 2013 at 06:00 PM


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