Friday, November 29, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids Stafford

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
Alligator crawl => bear crawl => army crawl => dip walk => basic dot drill x 10 => 200-meter run

Elementary and Preschool:
3x or 5:00
Alligator crawl => forward roll => bear crawl => forward roll => army crawl => forward roll => hopscotch pass => 50-meter run

WOD –
Varsity:
5 rounds
6 front squats, 115#/75#
8 pull-ups
400-meter run

Junior Varsity:
5 rounds
6 front squats, 65#/55#
8 pull-ups
400-meter run

Novice:
4 rounds
6 front squats, 45#/35#
8 pull-ups
400-meter run

Elementary:
4 rounds
5 front squats, unloaded-10#
5 pull-ups (progressions or assisted okay)
200-meter run

Preschool:
3 rounds
4 front squats, unloaded
3-meter bunny hop
4 monkey hangs
2-meter log roll

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Muscle-ups

Elementary:
5:00-10:00
Jump rope practice

Preschool:
5:00
Hop over hurdles, forward and backward/side-to-side

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