Wednesday, February 5, 2014

CrossFit Kids
CrossFit Kids action

CrossFit Kids Curriculum and Lesson Plans available in the store at CrossFit Brand X.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => alligator crawl => 10 one-legged side-to-side hops, each leg => speed ladder => basic dot drill x 10 => 3 broad jumps => 100-meter run

Preteen:
3x or 5:00
10 jumping jacks => alligator crawl => 10 one-legged side-to-side hops, each leg => speed ladder => basic dot drill x 10 => 3 broad jumps => 100-meter run

Elementary:
3x or 5:00
10 jumping jacks => alligator crawl => 10 one-legged side-to-side hops, each leg => speed ladder => basic dot drill x 10 => 2 broad jumps => 50-meter run

Preschool:
3x or 5:00
5 jumping jacks => army crawl => 5 one-legged side-to-side hops, each leg => broad jump => 10-meter bunny hop => 10-meter skip

WOD –
Varsity:
20 toes-to-bar
40 push-ups
60 squats
800-meter run
1000-meter row

Junior Varsity:
20 toes-to-bar
40 push-ups
60 squats
800-meter run
1000-meter row

Novice:
10 toes-to-bar
20 push-ups
30 squats
400-meter run
500-meter row

Preteen:
10 toes-to-bar
15 push-ups
20 squats
200-meter run
250-meter row

Elementary:
2 rounds
5 toes-to-bar or knees-to-elbows or knee raises
10 push-ups
15 squats
200-meter run
100-meter row

Preschool:
3 rounds
Bear crawl => bar hang
Crab walk => 3 push-ups
Duck walk => 3 super-slow squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
14:00
Even minute: Overhead squats, 25#-95#
Odd minute: L-sits on parallettes

Preteen:
5:00-10:00
Overhead squat tekkers w/PVC
L-sits

Elementary:
3x
10-15-second plank hold
2 L-sit attempts

Preschool:
3:00-5:00
Plank games
Posted by Jeff Martin on 02/04

 

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