Wednesday, February 12, 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:
2x
10 PVC pass-throughs => 30 seconds in bottom of the squat => 10 lateral lunges => Spiderman stretch => 10 mountain climbers => pigeon stretch => 200-meter run

Preteen:
3x or 5:00
10 PVC pass-throughs => 15 seconds in bottom of the squat => 10 lateral lunges => 10 side-to-side hops => 10 mountain climbers => 200-meter run

Elementary:
3x or 5:00
Alligator crawl => forward roll => army crawl => 3 super-slow squats => angry gorilla walk => 3 push-ups => crab walk

Preschool:
3x or 5:00
3 burpees => bear crawl => forward roll => 5-meter sneak like a ninja => 5-meter stomp like an elephant => 5-meter walk like a robot

WOD –
Varsity:
12:00 AMRAP
10 overhead squats, 95#/65#
15 pull-ups
100-meter run

Junior Varsity:
12:00 AMRAP
10 overhead squats, 55#/45#
15 pull-ups
100-meter run

Novice:
10:00 AMRAP
8 overhead squats, 35#/25#
12 pull-ups
100-meter run

Preteen:
8:00 AMRAP
6 overhead squats or front squats, PVC-35#
8 pull-ups (progressions or assisted okay) or monkey hangs
100-meter run

Elementary:
8:00 AMRAP
6 front squats, unloaded-10#
6 pull-ups (progressions or assisted okay) or monkey hangs
50-meter run

Preschool:
4:00 AMRAP
3 super-slow squats => bar hang
5-meter giant steps => 15-meter run
5 jumps for joy

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Handstand walks, holds, and push-ups

Mobility with shoulder focus

Preteen:
5:00-10:00
Handstand practice

Elementary:
5:00-10:00
Handstand practice

Preschool:
3:00-5:00
Headstand practice
Posted by Jeff Martin on February 11 2014 at 08:00 PM


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