Friday, July 5th 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Old Town

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
2 forward rolls => box jump snake => 2 cartwheels => speed ladder => balance beam bear crawl => basic dot drill x 10 => 50-meter back pedal => 50-meter side shuffle

Elementary and Preschool:
3x or 5:00
2 forward rolls => box jump snake => 2 cartwheels => speed ladder => balance beam bear crawl => basic dot drill x 10 => 25-meter back pedal => 25-meter side shuffle

WOD –
Varsity:
60 double-unders
50 burpees
40 sit-ups
30 lunge steps
20 push jerks, 75#/55#
10 strict pull-ups
400-meter run

Junior Varsity:
60 double-unders
50 burpees
40 sit-ups
30 lunge steps
20 push jerks, 45#/35#
10 strict pull-ups
400-meter run

Novice:
50 double-unders
40 burpees
30 sit-ups
20 lunge steps
10 push jerks, 25#/15#
5 strict pull-ups
400-meter run

Elementary:
30 double-unders or single-unders
25 burpees
20 sit-ups
15 lunge steps
10 push presses, unloaded-10#
5 pull-ups (progressions or assisted okay)
200-meter run

Preschool:
2 rounds
6 side-to-side hops
5 burpees
4 sit-ups
3 lunge steps
2 push presses, unloaded
1 max hang
35-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Ring handstand holds and/or ring handstand push-ups (2 spotters)

Elementary and Preschool:
5:00-10:00
Ring play

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