Tuesday, October 8, 2013

CrossFit Kids
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CrossFit Kids Norwalk

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 jumping jacks => handstand walk or bear crawl => alligator crawl => 2 forward rolls => precision jump => cartwheel => precision jump => agility course => basic dot drill x 10

Elementary and Preschool:
3x or 5:00
10 jumping jacks => bear crawl => alligator crawl => 2 forward rolls => precision jump => cartwheel => precision jump => agility course => basic dot drill x 10

WOD –
Varsity:
3 x 5:00 AMRAPs, rest 2:00
6 ring push-ups
9 box jump-overs, 24”/20” **
12 double-unders

Junior Varsity:
3 x 5:00 AMRAPs, rest 2:00
6 ring push-ups
9 box jump-overs, 24”/20”
12 double-unders

Novice:
3 x 5:00 AMRAPs, rest 2:00
6 ring push-ups
9 box jump-overs, 20”
12 double-unders

** We recommend that every athlete jump ON the box before jumping to other side rather than vaulting the box.

Elementary:
2 x 5:00 AMRAPs, rest 2:00
6 push-ups
9 box jump on-and-overs, 12”-24”
12 double-unders or single-unders

Preschool:
5:00 AMRAP
3 push-ups
4 box jump on-and-overs, 6”-10”
5 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Banded shoulder distraction
Banded bully
Couch stretch
Pigeon stretch
Single-leg flexion, external rotation bias
Olympic wall stretch

Elementary:
5:00-10:00
Headstand and handstand practice

Preschool:
5:00
Headstand practice

Posted by Jeff Martin on 10/07

 

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