Friday, November 22, 2013

The Teen Gauntlet
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 PVC good mornings => 10 squats => 10 mountain climbers => 3 precision jumps => 10 one-legged side-to-side hops, each leg => handstand walk or bear crawl => 2 forward rolls => 100-meter run

Elementary and Preschool:
3x or 5:00
5-10 squats => 5-10 mountain climbers => 2 precision jumps => 5-10 one-legged side-to-side hops, each leg => bear crawl => 2 forward rolls => 25-50-meter run

WOD –
Varsity:
3:00 AMRAP
Double-unders
3:00 AMRAP
Power clean and jerks, 155#/105#
3:00 AMRAP
Burpees to 6” target

Junior Varsity:
3:00 AMRAP
Double-unders
3:00 AMRAP
Power clean and jerks, 75#/55#
3:00 AMRAP
Burpees to 6” target

Novice:
3:00 AMRAP
Double-unders
3:00 AMRAP
Power clean and jerks, 55#/45#
3:00 AMRAP
Burpees to 6” target

Elementary:
3:00 AMRAP
Double-unders or single-unders
2:00 AMRAP
Power clean and push presses, unloaded-10#
1:00 AMRAP
Burpees

Preschool:
3 rounds
3 broad jumps
5-meter skip
3 dip-shrug-drop-stands
5-meter skip
3 vertical jumps with a two-handed reach

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Focus work: GHD sit-ups and glute-ham raises

Elementary:
2x
10 sit-ups
10 walking lunges

Preschool:
2x
5 sit-ups => 3 logrolls => 5 walking lunges

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