Friday, May 23, 2014

CrossFit Kids Teens
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 jumping jacks => 5 perfect squats => 30 seconds in the bottom of the squat => 2 forward rolls => 3 strict pull-ups => 3 one-legged precision jumps, each leg => 30 seconds in the bottom of the squat => 100-meter run

Preteen:
3x or 5:00
10 jumping jacks => 5 perfect squats => 10-15 seconds in the bottom of the squat => 2 forward rolls => 3 pull-ups or 5-second bar hang => 3 one-legged precision jumps, each leg => 10-15 seconds in the bottom of the squat => 100-meter run

Elementary:
3x or 5:00
10 jumping jacks => 5 super-slow squats => 5-10 seconds in the bottom of the squat => forward roll => 4 monkey hangs or 5-second bar hang => 3 one-legged hops, each leg => 5-10 seconds in the bottom of the squat => 50-meter run

Preschool:
3x or 5:00
5 jumping jacks => 3 super-slow squats => forward roll => bar hang => 3 one-legged hops, each leg => 10-meter skip

WOD –
Varsity:
8:00 AMRAP
15 wall ball shots, 20#/14#, 10’
30 double-unders

Junior Varsity:
8:00 AMRAP
15 wall ball shots, 14#/10#, 10’
30 double-unders

Novice:
8:00 AMRAP
15 wall ball shots, 10#/8#, 9’
30 double-unders

Preteen:
8:00 AMRAP
10 wall ball shots, 4#-8#, 8’-9’
20 double-unders or 10 tuck jumps

Elementary:
6:00 AMRAP
10 wall ball shots, dodgeball-6#, 6’-8’
10 tuck jumps

Preschool:
4:00 AMRAP
Ball throw and retrieve => ball kick and retrieve
Box step-up snake => 5 jumps for joy

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Accumulate 30-second L-sit
2 V-sit legless rope climbs

Mobility

Preteen:
5:00-10:00
Practice rope climbs

Elementary:
5:00-10:00
Bear crawl relay races

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

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