CrossFit Kids | Forging the Future of Fitness

Thursday, March 21st 2013

CrossFit Kids

The 2012 CFK Curriculum for middle and high school—teen and preteen are now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => 10 squats => 10 mountain climbers => bear crawl => basic dot drill x 10 => 50-meter high-knee skip => 50-meter back pedal => vault

Elementary and Preschool:
3x or 5:00
5 jumping jacks => 5 squats => 5 mountain climbers => bear crawl => basic dot drill x 10 => 25-meter high-knee skip => 25-meter back pedal => vault

Open WOD 13.3–
Varsity:
12:00 AMRAP
150 wall ball shots, 20#/14#, 10’/9’ target
90 double-unders
30 muscle-ups

Junior Varsity:
12:00 AMRAP
120 wall ball shots, 14#/10#, 10’/9’ target
60 double-unders
20 muscle-ups

Novice:
12:00 AMRAP
75 wall ball shots, 10#/8#, 9’/8’ target
45 double-unders
15 pull-ups
15 hand-release push-ups

Elementary:
6:00 AMRAP
10 wall ball shots, dodgeball-4#, 6’-8’ target
10 double-unders or single-unders
5 pull-ups (progressions or assisted okay)
5 push-ups

Preschool:
5:00 AMRAP
4 wall ball shots, dodgeball, 5’-6’ target
4 side-to-side hops over 6” hurdle
4 monkey hangs
4 push-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
25 sit-ups
10 supermen
10:00
Shoulder, lat, hips, hamstring, and quad mobility

Elementary and Preschool:
2 x
10 sit-ups
5 supermen

Posted by Jeff Martin on 03/20