Tuesday, June 11th 2013

CrossFit Kids
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CrossFit Kids IQ

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 walking lunges => 10 one-legged side-to-side hops, each leg => 2 cartwheels => 10 squats => basic dot drill x 10 => 100-meter run

Elementary and Preschool:
3x or 5:00
10 PVC pass-throughs => 10 walking lunges => 10 one-legged side-to-side hops, each leg => 2 cartwheels => 10 squats => basic dot drill x 10 => 50-meter run

WOD –
Varsity:
18:00 AMRAP
9 hang power snatches, 95#/65#
12 burpees
15 wall ball shots, 20#/14#, 10’ target

Junior Varsity:
15:00 AMRAP
9 hang power snatches, 55#/45#
12 burpees
15 wall ball shots, 14#/10#, 10’ target

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

Elementary:
10:00 AMRAP
8 hang power cleans, unloaded-10#
9 burpees
10 wall ball shots, dodgeball-6#, 6’-8’ target

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

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Banded shoulder stretch
Banded hip stretch
Couch stretch
Pigeon stretch
Accumulate 0:30 L-sit between each stretch

Elementary and Preschool:
Plank wars
Posted by Jeff Martin on 06/10

 

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