Friday, June 14, 2013

CrossFit Kids

CrossFit Kids action

Hope.CrossFit.com

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
Zigzag bear crawl around cones => zigzag alligator crawl around cones => 2 forward rolls => balance beam traverse => 3 strict pull-ups => 3 push-ups => 50-meter carioca => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle

Elementary and Preschool:
3x or 5:00
Zigzag bear crawl around cones => zigzag alligator crawl around cones => 2 forward rolls => balance beam traverse => 2 monkey hangs => 2 push-ups => 25-meter carioca => 25-meter side shuffle

WOD –
Varsity:
2 x 7:00 AMRAPs, rest 3:00 in between
9 dumbbell push presses, 35#/25#
12 box jumps, 24”/20”
15 double-unders

Junior Varsity:
2 x 7:00 AMRAPs, rest 3:00 in between
9 dumbbell push presses, 25#/20#
12 box jumps, 24”/20”
15 double-unders

Novice:
2 x 6:00 AMRAPs, rest 3:00 in between
9 dumbbell push presses, 20#/15#
12 box jumps, 20”
15 double-unders

Elementary:
8:00 AMRAP
9 push presses, unloaded-10#
12 box jumps, 12”-24”
15 double-unders or single-unders or side-to-side hops

Preschool:
5:00 AMRAP
5 push presses, unloaded
4 box jumps, 10”-12”
3 broad jumps

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x 10 unloaded Bulgarian squats, each leg

Elementary and Preschool:
3 x 5 squats with group-counted 3-second pause at the bottom

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