Tuesday, April 30th 2013

CrossFit Kids

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CrossFit Kids 1525


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
Box jump snake=> 2 forward rolls => balance beam => 2 forward rolls => bear crawl => 10 one-legged side-to-side hops, each leg => 50-meter high-knee skip => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
Box jump snake=> 2 forward rolls => balance beam => 2 forward rolls => bear crawl => 10 one-legged side-to-side hops, each leg => 25-meter high-knee skip => 25-meter back pedal

WOD –
Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
6 one-arm power snatches, each arm, 35#/30# dumbbell
8 pull-ups
16 double-unders

Junior Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
6 one-arm power snatches, each arm, 25#/20# dumbbell
8 pull-ups
16 double-unders

Novice:
3 x 5:00 AMRAPs, rest 2:00 in between
6 one-arm power snatches, each arm, 20#/15# dumbbell
8 pull-ups
16 double-unders

Elementary:
2 x 5:00 AMRAPs, rest 2:00 in between
6 one-arm power snatches, each arm, unloaded-8# dumbbell
6 pull-ups (progressions or assisted okay)
12 double-unders or single-unders

Preschool:
5:00 AMRAP
4 one-arm power snatches, each arm, unloaded
4 monkey hangs
4 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2 x
Max set of push-ups
Rest 2:00 in between

Elementary and Preschool:
2 x
Max set of push-ups
Rest 2:00 in between
Posted by Jeff Martin on 04/29

 

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