Friday, April 25, 2014

CrossFit Kids
CrossFit Kids action
Helping clean up at CrossFit Veracity

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 => 10 one-legged side-to-side hops, each leg => 2 cartwheels => 10 vertical jumps => 10 squats => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter high-knee run

Preteen:
3x or 5:00
Handstand walk or bear crawl => 10 one-legged side-to-side hops, each leg => 2 cartwheels => 10 vertical jumps => 10 squats => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter high-knee run

Elementary:
3x or 5:00
Bear crawl => 10 one-legged side-to-side hops, each leg => cartwheel => 5 vertical jumps => 5 super-slow squats => 25-meter side shuffle => 25-meter side high-knee skip

Preschool:
3:00-5:00
Animal crawl tag

WOD –
Varsity:
5 rounds
300-meter run
5 push jerks, 155#/105#
7 strict pull-ups

Junior Varsity:
5 rounds
300-meter run
5 push jerks, 75#/55#
7 strict pull-ups

Novice:
5 rounds
300-meter run
5 push jerks, 45#/35#
5 strict pull-ups

Preteen:
5 rounds
200-meter run
5 push presses, 5# dumbbells-35# barbell
5 pull-ups (progressions or assisted okay)

Elementary:
5 rounds
100-meter run
5 push presses, unloaded-10#
5 pull-ups (progressions or assisted okay)

Preschool:
3 rounds
3 push-up-the-sky presses, unloaded => forward roll
5-meter skip => 3 monkey hangs
5-meter giant steps => Tarzan rope swing

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 barbell walking lunges, 15#-95#
10 barbell box step-ups, 15#-95#, 12”-24”

Mobility

Preteen:
5:00-10:00
Practice depth jumps using 12”-24” boxes

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

Preschool:
3:00-5:00
Sharks and minnows

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