Sunday, September 22, 2013

CrossFit Kids
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Canton CrossFit Kids

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
Handstand walk or bear crawl => 2 forward rolls => balance beam traverse => 2 cartwheels => speed ladder => 3 broad jumps => agility course

Elementary and Preschool:
3x or 5:00
Angry gorilla walk => forward roll => bear crawl => forward roll => speed ladder => forward roll => 3 broad jumps => 25-meter high-knee skip => 25-meter run

WOD –
Varsity:
12:00 AMRAP
3 deadlifts, 275#/165#
9 pull-ups
27 double-unders

Junior Varsity:
12:00 AMRAP
3 deadlifts, 135#/95#
9 pull-ups
27 double-unders

Novice:
12:00 AMRAP
3 deadlifts, 75#/55#
6 pull-ups
18 double-unders

Elementary:
10:00 AMRAP
3 deadlifts, unloaded-4kg
6 pull-ups (progressions or assisted okay)
12 double-unders or single-unders

Preschool:
5:00 AMRAP
3 deadlifts, unloaded
4 monkey hangs
5 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Accumulate 20-30 strict handstand push-ups
3 x 25 sit-ups

Elementary and Preschool:
2x
3 wall walk-ups
3 supermen

Posted by Jeff Martin on 09/21

 

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