Thursday, September 19, 2013

CrossFit Kids
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Atomic Crossfit Kids Young Guns

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 PVC pass-throughs => 10 jumping jacks => 5 perfect squats => 2 cartwheels => 5 perfect squats => 2 forward rolls => 50-meter high knee skip => 50-meter run

Elementary and Preschool:
3x or 5:00
10 PVC pass-throughs => 10 jumping jacks => 5 super-slow squats => 2 cartwheels => 5 super-slow squats => 2 forward rolls => 25-meter high knee skip => 25-meter run

WOD –
Varsity:
12:00 AMRAP
12 wall ball shots, 20#/14#, 10’ target
12 hang power snatches, 95#/65#

Junior Varsity:
12:00 AMRAP
12 wall ball shots, 14#/10#, 10’ target
12 hang power snatches, 55#/45#

Novice:
10:00 AMRAP
10 wall ball shots, 10#/8#, 9’-10’ target
12 hang power snatches, 35#/25#

Elementary:
10:00 AMRAP
12 wall ball shots, dodgeball-6#, 6’-8’ target
12 medicine ball power cleans, dodgeball-6#

Preschool:
5:00 AMRAP
5 wall ball shots, dodgeball, 4’-6’ target
5 medicine ball power cleans, dodgeball

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Handstand gymkhana
30-second L-sit

Elementary and Preschool:
3x
2 wall walk-ups
5 sit-ups
Posted by Jeff Martin on 09/18

 

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