Friday, August 30, 2013

CrossFit Kids
CrossFit Kids action

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 squats => 2 cartwheels => 10 lunges => 2 forward rolls => speed ladder => agility course => 3 broad jumps => handstand walk => 25-meter carioca => 25-meter back pedal

Elementary and Preschool:
3x or 5:00
5 super-slow squats => 2 cartwheels => 5 lunges => 2 forward rolls => speed ladder => agility course => 3 broad jumps => handstand walk => 25-meter carioca => 25-meter back pedal

WOD –
Varsity:
2 x 6:00 AMRAPs, rest 2:00
1 rope climb
5 box jumps, 30”/24”
10 pull-ups
100-meter run

Junior Varsity:
2 x 6:00 AMRAPs, rest 2:00
1 rope climb
5 box jumps, 30”/24”
10 pull-ups
100-meter run

Novice:
2 x 6:00 AMRAPs, rest 2:00
1 rope climb
5 box jumps, 24”
10 pull-ups
100-meter run

Elementary:
2 x 5:00 AMRAPs, rest 2:00
1 rope climb or beginner rope climb
5 box jumps, 12”-24”
5 pull-ups (progressions or assisted okay)
50-meter run

Preschool:
5:00 AMRAP
1 beginner rope climb
2 box jumps, 10”-12”
3 monkey hangs
4 x 10-meter shuttle

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
3 power cleans, 25#-95#

Elementary and Preschool:
5:00-10:00
Medicine ball clean practice

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