Friday, June 7, 2013

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 PVC pass-throughs => 10 mountain climbers => 2 forward rolls => bear crawl across balance beam => speed ladder forward => speed ladder backward => 3 broad jumps

Elementary and Preschool:
3x or 5:00
10 PVC pass-throughs => 10 mountain climbers => 2 forward rolls => bear crawl across balance beam => speed ladder forward => speed ladder backward => 3 broad jumps

WOD –
Varsity:
21-15-9
Hang squat cleans, 95#/65#
Kettlebell swings, 24 kg/16 kg

Junior Varsity:
21-15-9
Hang squat cleans, 55#/45#
Kettlebell swings, 16 kg/12 kg

Novice:
21-15-9
Hang squat cleans, 35#/25#
Kettlebell swings, 12 kg/8 kg

Elementary:
21-15-9
Hang power cleans, unloaded-10#
Kettlebell swings, unloaded-4 kg

Preschool:
9-6-3
Hang power cleans, unloaded
Kettlebell swings, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00-10:00
Banded shoulder stretch
Sit in the bottom of the squat

Elementary and Preschool:
3x
Angry gorilla walk
Crab walk

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