Wednesday, May 22nd 2013

CrossFit Kids

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CrossFit Kids Rochester

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 jumping jacks => 2 cartwheels => 3 strict pull-ups => 5 squats => bear crawl => 3 broad jumps => 100-meter run

Elementary and Preschool:
3x or 5:00
10 jumping jacks => 2 cartwheels => 4 monkey hangs => 5 squats => bear crawl => 3 broad jumps => 50-meter run

WOD –
Varsity:
“Son of Kong”
10:00 AMRAP
1 deadlift, 275#/185#
2 muscle-ups
3 squat cleans, 155#/105
4 handstand push-ups

Junior Varsity:
“Son of Kong”
10:00 AMRAP
1 deadlift, 135#/95#
2 muscle-ups
3 squat cleans, 75#/55
4 handstand push-ups

Novice:
“Son of Kong”
8:00 AMRAP
1 deadlift, 75#/55#
2 muscle-ups OR 2 strict pull-ups and 2 dips
3 squat cleans, 45#/35
4 handstand push-ups OR 4 wall walk-ups

Elementary:
10:00 AMRAP
1 deadlift, unloaded-10#
2 ring rows AND 2 jump-to-support with 2-second holds
3 power cleans INTO front squats, unloaded-10#
4 wall walk-ups

Preschool:
5:00 AMRAP
2 deadlifts, unloaded
2 ring rows
2 power cleans INTO front squats, unloaded
2 wall walk-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2 x
6:00 EMOM
Rope climbs (Varsity should attempt legless climbs)

Elementary and Preschool:
5:00-10:00
Rope climbing practice
Posted by Jeff Martin on May 21 2013 at 05:59 PM


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