Friday, September 27, 2013

CrossFit Kids
CrossFit Kids action
Mt. Hood CrossFit Kids

The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
100-meter back pedal
Rest 1:00
100-meter back pedal sprint => 100-meter jog
2x
10 squats => broad jump => cartwheel => broad jump => cartwheel => 10 squats => broad jump

Elementary and Preschool:
2x
25-meter skip => forward roll => 25-meter high knees => forward roll => 25-meter side shuffle => forward roll => 25-meter back pedal

WOD –
Varsity:
2 x 7:00 AMRAP, rest 2:00 in between
6 strict pull-ups
12 wall ball shots, 20#/14#, 10’ target
24 double-unders
6 hand-release push-ups

Junior Varsity:
2 x 7:00 AMRAP, rest 2:00 in between
6 strict pull-ups
12 wall ball shots, 14#/10#, 10’ target
24 double-unders
6 hand-release push-ups

Novice:
2 x 6:00 AMRAP, rest 2:00 in between
4 strict pull-ups
8 wall ball shots, 10#/8#, 9’ target
16 double-unders
4 hand-release push-ups

Elementary:
2 x 5:00 AMRAP, rest 2:00 in between
4 pull-ups (progressions or assisted okay)
6 wall ball shots, dodgeball-6#, 6’-8’ target
12 double-unders or single-unders
4 push-ups

Preschool:
5:00 AMRAP
4 monkey hangs
5 wall ball shots, dodgeball, 4’-6’ target
6 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Tabata L-sit
2:00 AMRAP
Rope climbs

Elementary:
5:00-10:00
Rope climbing practice

Preschool:
5:00
Rope climbing practice

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