Thursday, October 24, 2013

CrossFit Kids
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CrossFit Kids Agoge Woodinville

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 => zigzag bear crawl around cones => 2 forward rolls => precision jump => 10 vertical jumps to a target => 2 cartwheels => 50-meter carioca => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
5-10 jumping jacks => zigzag bear crawl around cones => 2 forward rolls => precision jump => 5-10 vertical jumps to a target => 2 cartwheels => 25-meter skip => 25-meter back pedal

WOD –
Varsity:
15:00 AMRAP
15 wall ball shots, 20#/14#, 10’ target
12 box jumps, 24”/20”
9 toes-to-bar

Junior Varsity:
15:00 AMRAP
15 wall ball shots, 20#/14#, 10’ target
12 box jumps, 24”/20”
9 toes-to-bar

Novice:
12:00 AMRAP
12 wall ball shots, 10#/8#, 9’ target
9 box jumps, 20”
6 toes-to-bar

Elementary:
10:00 AMRAP
9 wall ball shots, dodgeball-6#, 6’-8’ target
6 box jumps, 12”-24”
3 knees-to-elbows or knee raises

Preschool:
5:00 AMRAP
3 wall ball shots, dodgeball, 4’-6’ target
3 box jumps, 10”-12”
3 knee raises

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00-10:00
Lever and planche practice

Elementary:
5:00-10:00
Ring play

Preschool:
5:00-10:00
Ring play
Posted by Jeff Martin on 10/23

 

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