Friday, July 19th 2013

CrossFit Kids
CrossFit Kids action

Crossfit Reveille

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
5-box step-up snake => 10 squats => 10 lunge steps => alligator crawl => forward roll => 50-meter high-knee skip => 50-meter carioca

Elementary and Preschool:
3x or 5:00
3-box step-up snake => 5 squats => 5 lunge steps => alligator crawl => forward roll => 25-meter high-knee skip => 25-meter carioca

WOD –
Varsity:
3 x 5:00 AMRAP, 2:00 rest in between
8 strict pull-ups
10 front squats, 95#/65#
12 box jumps, 24”/20”

Junior Varsity:
3 x 5:00 AMRAP, 2:00 rest in between
6 strict pull-ups
8 front squats, 55#/45#
10 box jumps, 24”/20”

Novice:
3 x 5:00 AMRAP, 2:00 rest in between
3 strict pull-ups
7 front squats, 35#/25#
9 box jumps, 24”/20”

Elementary:
10:00 AMRAP
5 pull-ups (progressions or assisted okay)
7 front squats, unloaded-10#
9 box jumps, 12”-24”

Preschool:
5:00 AMRAP
4 monkey hangs
5 front squats, unloaded
6 box jumps, 10”-12”

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
2 muscle-ups
1 rope climb

Elementary and Preschool:
5:00-10:00
Rope climbing practice

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