Monday, April 21, 2014

CrossFit Kids
CrossFit Kids action
Crossfit Kids Veracity

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
Handstand hold => handstand walk or bear crawl => forward roll => 5 perfect squats => 10 one-legged side-to-side hops, each leg => 50-meter high-knee skip => 50-meter back pedal

Preteen:
3x or 5:00
Handstand hold => handstand walk or bear crawl => forward roll => 5 perfect squats => 10 one-legged side-to-side hops, each leg => 50-meter high-knee skip => 50-meter back pedal

Elementary:
3x or 5:00
Handstand attempt => bear crawl => forward roll => 5 super-slow squats => 10 one-legged side-to-side hops, each leg => 25-meter high-knee skip => 25-meter back pedal

Preschool:
3x or 5:00
Bear crawl => 3 frog hops => forward roll => 3 super-slow squats => 3-meter left-legged hop => 3-meter right-legged hop

WOD –
Varsity:
20:00 AMRAP
800-meter run
40 toes-to-bar (practice wrapping your thumbs around the bar)
20 thrusters, 45#

Junior Varsity:
20:00 AMRAP
800-meter run
40 toes-to-bar (practice wrapping your thumbs around the bar)
20 thrusters, 35#

Novice:
20:00 AMRAP
800-meter run
25 toes-to-bar (practice wrapping your thumbs around the bar)
20 thrusters, 25#

Preteen:
12:00 AMRAP
400-meter run
10 toes-to-bar (practice wrapping your thumbs around the bar)
10 thrusters, 5# dumbbells-15# barbell

Elementary:
10:00 AMRAP
200-meter run
10 toes-to-bar (practice wrapping your thumbs around the bar) or knee raises
10 thrusters, unloaded-10#

Preschool:
4:00 AMRAP
10-meter skip
5-meter random animal walk
3-knee raises => 5-meter giant steps
10-meter zigzag run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 Turkish get-ups, 5#-45#
3 max broad jumps

Mobility

Preteen:
3x
Max broad jump
Max vertical jump

Elementary:
5:00-10:00
Leapfrog races

Preschool:
3:00-5:00
Leapfrog

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