Saturday, June 22nd 2013

CrossFit Kids
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CrossFit Kids 203

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 lunge steps => 5:00 dynamic stretches for ankles, calves, hamstrings, quads, and hips => 10 squats => 5:00 dynamic stretches for ankles, calves, hamstrings, quads, and hips => 10 lunge steps => 10 squats

Elementary and Preschool:
3x or 5:00
10 lunge steps => bear crawl => 5 super-slow squats => inch worm => 10 lunge steps => alligator crawl => 5 super-slow squats

WOD –
Varsity:
1600-meter run
Rest 5:00
2000-meter row

Junior Varsity:
1600-meter run
Rest 5:00
2000-meter row

Novice:
1600-meter run
Rest 5:00
2000-meter row

Elementary:
3 rounds
200-meter run
100-meter row

Preschool:
3 rounds
35-meter run
5 sumo deadlift high pulls, unloaded

Cooldown/Skill –
Varsity, Junior Varsity
2:00 to find a heavy clean

Novice:
9-6-3
Hang power cleans
Toes-to-bar

Elementary and Preschool:
5:00-10:00
Medicine ball/dodgeball cleans
Posted by Jeff Martin on 06/21

 

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