Friday, March 21, 2014

CrossFit Kids
CrossFit Kids action
Crossfit Kids Veracity

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 PVC pass-throughs => 5 squats => 5 push-ups => broad jump => forward roll => broad jump => 10-second bar hang => 100-meter run

Preteen:
3x or 5:00
10 PVC pass-throughs => 5 squats => 5 push-ups => broad jump => cartwheel => broad jump => 10-second bar hang => 100-meter run

Elementary:
3x or 5:00
10 jumping jacks => 5 super-slow squats => 3 push-ups => broad jump => forward roll => broad jump => 5-second bar hang => 50-meter run

Preschool:
3x or 5:00
5 jumping jacks => 5-meter skip => forward roll => broad jump => bar hang => 15-meter run

WOD – Open WOD 14.4
Varsity:
14:00 AMRAP
60-calorie row
50 toes-to-bar
40 wall ball shots, 20#/10’ target, 14#/9’ target
30 cleans, 135#/95#
20 muscle-ups

Junior Varsity:
14:00 AMRAP
60-calorie row
50 toes-to-bar
40 wall ball shots, 14#/10’ target, 10#/9’ target
30 cleans, 65#/55#
20 muscle-ups

Novice:
14:00 AMRAP
50-calorie row
40 toes-to-bar
30 wall ball shots, 10#/9’ target, 8#/9’ target
20 cleans, 35#/25#
10 muscle-ups

Preteen:
12:00 AMRAP
500-meter row
40 toes-to-bar
30 wall ball shots, 6#-10#, 8’-9’ target
20 hang power cleans, 5# dumbbells-35# barbell
10 pull-ups and 10 push-ups

Elementary:
10:00 AMRAP
10-calorie row
8 toes-to-bar or knees-to-elbows or knee raises
6 wall ball shots, dodgeball-6#, 6’-8’ target
4 hang power cleans, unloaded-10#
2 pull-ups (progressions and assisted okay) and 2 push-ups

Preschool:
5:00 AMRAP
3 super-slow squats => 5-meter one-legged hop, right leg
3 push-ups => 5-meter one-legged hop, left leg
Tarzan rope swing

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Precision jump from 4’, 5’, and 6’
Mobility

Preteen:
5:00-10:00
Precision jump

Elementary:
5:00-10:00
Leapfrog

Preschool:
3:00-5:00
Leapfrog

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