Friday, June 13, 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
10 mountain climbers => 10 squats => forward roll => alligator crawl => 10-second bar hang => basic dot drill x 10 => 3 broad jumps => 10 one-legged forward-backward hops, each leg

Preteen:
3x or 5:00
10 mountain climbers => 10 squats => forward roll => alligator crawl => 10-second bar hang => basic dot drill x 10 => 3 broad jumps => 10 one-legged forward-backward hops, each leg

Elementary:
3x or 5:00
10 mountain climbers => 10 squats => forward roll => alligator crawl => 5-second bar hang => basic dot drill x 10 => 2 broad jumps => 10 one-legged forward-backward hops, each leg

Preschool:
3x or 5:00
3 super-slow squats => forward roll => angry gorilla walk => 3 jumps for joy => duck walk => broad jump => 3 one-legged hops, each leg

WOD –
Varsity:
21-15-9
Burpees
Handstand push-ups
Toes-to-bar

Junior Varsity:
21-15-9
Burpees
Handstand push-ups
Toes-to-bar

Novice:
21-15-9
Burpees
Handstand push-ups
Toes-to-bar

Preteen:
15-12-9
Burpees
Shoulder presses, 5#-10# dumbbells
Toes-to-bar or knees-to-elbows or knee raises

Elementary:
12-9-6
Burpees
Shoulder presses, unloaded-5# dumbbells
Toes-to-bar or knees-to-elbows or knee raises

Preschool:
3:00 AMRAP
3 burpees => 5-meter bunny hop
3 push-up-the-sky presses => 5-meter skip
3 knee raises => 5-meter giant steps

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 Bulgarian squats
10 Turkish get-ups, 15#-40# dumbbell

Mobility

Preteen:
5:00-10:00
Practice Turkish get-ups, unloaded-5#

Elementary:
5:00-10:00
Powerball

Preschool:
3:00-5:00
Musical medicine balls

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