Friday, March 28, 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
5 perfect squats => 30 seconds in the bottom of the squat => forward roll => broad jump => cartwheel => speed ladder => 50-meter carioca => 50-meter high knees

Preteen:
3x or 5:00
5 perfect squats => 10-15 seconds in the bottom of the squat => forward roll => broad jump => cartwheel => speed ladder => 50-meter carioca => 50-meter high knees

Elementary:
3x or 5:00
5 super-slow squats => 5-10 seconds in the bottom of the squat => forward roll => broad jump => cartwheel => speed ladder => 25-meter skip => 25-meter high knees

Preschool:
3x or 5:00
5-meter duck walk => sit in the bottom of the squat => forward roll => broad jump => 5-meter crab walk => 5-meter giant steps

WOD –
Varsity:
21-18-15-12-9-6-3
Thrusters, 95#/65#
Bar-facing burpees

Junior Varsity:
21-18-15-12-9-6-3
Thrusters, 55#/45#
Bar-facing burpees

Novice:
21-15-9-3
Thrusters, 35#/25#
Bar-facing burpees

Preteen:
15-12-9
Thrusters, 5# dumbbells-35# barbell
Burpees

Elementary:
15-12-9
Thrusters, unloaded-10#
Burpees

Preschool:
4:00 AMRAP
3 super-slow squats => 3 push-up-the-sky presses, unloaded
10-meter skip => 5 one-legged hops, each leg

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Mobility

Preteen:
3x
Max handstand hold
25 sit-ups

Elementary:
5:00-10:00
Dodgeball

Preschool:
3:00-5:00
Sharks and minnows

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