Tuesday, August 6, 2013

CrossFit Kids
CrossFit Kids action
The Varsity Teen Gauntlet

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
2 forward rolls => box jump snake => 2 cartwheels => speed ladder => balance beam bear crawl => basic dot drill x 10 => 50-meter back pedal => 50-meter side shuffle

Elementary and Preschool:
3x or 5:00
2 forward rolls => box jump snake => 2 cartwheels => speed ladder => balance beam bear crawl => basic dot drill x 10 => 25-meter back pedal => 25-meter side shuffle

WOD –
Varsity:
12:00 AMRAP
5 hang power snatches, 95#/65#
5 overhead squats, 95#/65#
10-meter bear crawl forward => 10-meter bear crawl backward

Junior Varsity:
12:00 AMRAP
5 hang power snatches, 55#/45#
5 overhead squats, 55#/45#
10-meter bear crawl forward => 10-meter bear crawl backward

Novice:
10:00 AMRAP
5 hang power snatches, 35#/25#
5 overhead squats, 35#/25#
10-meter bear crawl forward => 10-meter bear crawl backward

Elementary:
10:00 AMRAP
5 hang power cleans, unloaded-10#
5 front squats, unloaded-10#
10-meter bear crawl forward => 10-meter bear crawl backward

Preschool:
5:00 AMRAP
5 hang power cleans, unloaded
5 front squats, unloaded
3-meter bear crawl forward => 3-meter bear crawl backward

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Lever practice
Banded shoulder distraction
Couch stretch
Pigeon Stretch

Elementary and Preschool:
5:00-10:00
Headstands and frog stands
Posted by Jeff Martin on 08/05

 

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