Tuesday, November 5, 2013

CrossFit Kids
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CrossFit Kids Agoge

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 mountain climbers => 2 cartwheels => 10 jumping jacks => 10 lunge steps => 2 forward rolls => 10 squats => basic dot drill x 10 => 2 handstand holds

Elementary and Preschool:
3x or 5:00
5-10 mountain climbers => 2 cartwheels => 5-10 jumping jacks => 2 forward rolls => 5 super-slow squats => 2 wall walk-ups

WOD –
Varsity:
200-meter run
20 power snatches, 75#/55#
200-meter run
20 push-ups
200-meter run
20 overhead squats, 75#/55#
200-meter run
20 pull-ups
200-meter run
20 presses, 75#/55#
200-meter run
20 burpees
200-meter run
20 push presses, 75#/55#
200-meter run
20 toes-to-bar
200-meter run

Junior Varsity:
200-meter run
20 power snatches, 45#/35#
200-meter run
20 push-ups
200-meter run
20 overhead squats, 45#/35#
200-meter run
20 pull-ups
200-meter run
20 presses, 45#/35#
200-meter run
20 burpees
200-meter run
20 push presses, 45#/35#
200-meter run
20 toes-to-bar
200-meter run

Novice:
200-meter run
15 power snatches, 25#/15#
200-meter run
15 push-ups
200-meter run
15 overhead squats, 25#/15#
200-meter run
15 pull-ups
200-meter run
15 presses, 25#/15#
200-meter run
15 burpees
200-meter run
15 push presses, 25#/15#
200-meter run
15 toes-to-bar
200-meter run

Elementary:
100-meter run
10 power snatches, unloaded-10#
10 push-ups
100-meter run
10 pull-ups (progressions or assisted okay)
10 presses, unloaded-10#
10 toes-to-bar or knees-to-elbows or knee raises
100-meter run

Preschool:
5-meter bear crawl
5 push-ups
5-meter skip
5 monkey hangs
5-meter crab walk
5 presses, unloaded
5-meter duck walk
5 knee raises
5-meter alligator crawl

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Accumulate 1:30 in L-sit and mobilize shoulders, hips, etc

Elementary:
5:00-10:00
Practice L-sits

Preschool:
5:00
Play with L-sits and L-hangs
Posted by Jeff Martin on 11/04

 

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