Friday, October 4, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids iQ

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
5 perfect squats => 30 seconds in bottom of the squat => 5 perfect squats => 5 push-ups => 3 broad jumps => 2 cartwheels => agility course => 100-meter run

Elementary and Preschool:
3x or 5:00
5 super-slow squats => 10-20 seconds in bottom of the squat => 5 super-slow squats => 2 broad jumps => 2 cartwheels => 2 broad jumps => 35-meter run

WOD –
Varsity:
3 rounds
5 hang squat cleans, 155#/110#
7 muscle-ups
35 squats

Junior Varsity:
3 rounds
4 hang squat cleans, 75#/55#
6 muscle-ups
30 squats

Novice:
3 rounds
5 hang squat cleans, 55#/45#
3 muscle-ups
30 squats

Elementary:
3 rounds
5 hang power cleans, unloaded-10#
3 pull-ups (progressions or assisted okay)
3 push-ups
15 squats

Preschool:
3 rounds
5 hang power cleans, unloaded
5 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2 x max handstand walk for distance
3 x max medicine ball toss for distance, overhead and two-hand chest

Elementary:
5:00-10:00
Handstand practice

Preschool:
5:00-10:00
Handstand practice

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