Wednesday, November 13, 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids West Sacramento

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
Handstand walk or bear crawl => 2 forward rolls => speed ladder => monkey bar pass => basic dot drill x 10 => 25-meter carioca => 25-meter side shuffle, left => 25-meter back pedal => 25-meter side shuffle, right => 2 broad jumps

Elementary and Preschool:
3x or 5:00
Bear crawl => 2 forward rolls => speed ladder => bar hang => basic dot drill x 10 => 25-meter side shuffle => 25-meter run => broad jump => 3-5 super-slow squats

WOD –
Varsity:
5 rounds
250-meter row
15 toes-to-bar
30 double-unders
50-meter high-knee skip => 50-meter back pedal

Junior Varsity:
5 rounds
250-meter row
15 toes-to-bar
30 double-unders
50-meter high-knee skip => 50-meter back pedal

Novice:
4 rounds
250-meter row
10 toes-to-bar
30 double-unders
50-meter high-knee skip => 50-meter back pedal

Elementary:
3 rounds
50-meter row
5 toes-to-bar or knees-to-elbows or knee raises
15 double-unders or single-unders
25-meter high-knee skip => 25-meter back pedal

Preschool:
3 rounds
5-meter high-knee skip
3 knee raises
5-meter angry gorilla walk
6 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
0:30 L-sit hold
10 Turkish get-ups, light dumbbell or kettlebell

Elementary:
5:00-10:00
Practice L-sits on parallettes or rings

Preschool:
5:00
Parallette and/or ring play
Posted by Jeff Martin on 11/12

 

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