Friday, April 18, 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
Handstand walk or bear crawl => 3 cartwheels => monkey bar pass => basic dot drill x 10 => 50-meter carioca => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle

Preteen:
3x or 5:00
Handstand walk or bear crawl => 3 cartwheels => monkey bar pass => basic dot drill x 10 => 50-meter carioca => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle

Elementary:
3x or 5:00
Bear crawl => cartwheel => bar hang => 10 side-to-side hops => 25-meter skip => 25-meter side shuffle

Preschool:
3x or 5:00
Duck walk => 3 jump and spins => crab walk => 3 jumping jacks => army crawl under obstacle => 15-meter run

WOD –
Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
6 pull-ups
8 burpees
10 squats

Junior Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
6 pull-ups
8 burpees
10 squats

Novice:
3 x 5:00 AMRAPs, rest 2:00 in between
6 pull-ups
8 burpees
10 squats

Preteen:
10:00 AMRAP
6 pull-ups (progressions or assisted okay)
8 burpees
10 squats

Elementary:
10:00 AMRAP
4 pull-ups (progressions or assisted okay)
6 burpees
8 squats

Preschool:
4:00 AMRAP
Bar hang => forward roll => 3-meter giant steps
3 burpees => broad jump => 3-meter skip
3 super-slow squats => 3-meter one-legged squat

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Precision jump practice

Mobility

Preteen:
5:00-10:00
Precision jump practice

Elementary:
5:00-10:00
Wheelbarrow relay races

Preschool:
3:00-5:00
Plank wars

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