Sunday, October 27, 2013

CrossFit Kids
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Crossfit Kids Forward
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 => 2 forward rolls => 5 perfect squats => 10-meter inch worm => basic dot drill x 10 => 3 broad jumps

Elementary and Preschool:
3x or 5:00
3-5 super-slow squats => bear crawl => 3-5 super-slow squats => 2 forward rolls => 3-5 super-slow squats => 5-10-meter inch worm => basic dot drill x 10 => 3 broad jumps

WOD –
Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
6 hang squat cleans, 95#/65#
9 chest-to-bar pull-ups
12 double-unders

Junior Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
6 hang squat cleans, 55#/45#
9 chest-to-bar pull-ups
12 double-unders

Novice:
3 x 5:00 AMRAPs, rest 2:00 in between
6 hang squat cleans, 35#/25#
8 chest-to-bar or standard pull-ups
12 double-unders

Elementary:
2 x 5:00 AMRAPs, rest 2:00 in between
5 hang squat cleans, unloaded-10#
5 pull-ups (progressions or assisted okay)
10 double-unders or single-unders

Preschool:
5:00 AMRAP
5 hang squat cleans, unloaded (dip-shrug-drop-stand)
5-second bar hang
5 one-legged side-to-side hops, each leg

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
5-10 toes-to-bar
Spend remainder of minute in bottom of the squat

Elementary:
3x
10 sit-ups
10-30-seconds in bottom of the squat

Preschool:
5 squat jumps with 3-5-second hold in bottom of the squat
Posted by Jeff Martin on 10/26

 

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