Monday, April 7, 2014

CrossFit Kids
CrossFit Kids action

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
10 PVC pass-throughs => 10 PVC overhead squats => 10 overhead walking lunges w/PVC => 10 one-legged side-to-side hops over PVC, each leg => 25-meter side shuffle-180-degree turn-25-meter side shuffle => 50-meter back pedal

Preteen:
3x or 5:00
10 PVC pass-throughs => 5 PVC overhead squats => 10 overhead walking lunges w/PVC => 10 one-legged side-to-side hops over PVC, each leg => 25-meter side shuffle-180-degree turn-25-meter side shuffle => 50-meter back pedal

Elementary:
5:00
Freeze tag

Preschool:
½ Tabata tantrums

WOD –
Varsity:
3 rounds
12 hang power snatches, 95#/65#
15 knees-to-elbows
18 double-unders

Junior Varsity:
3 rounds
12 hang power snatches, 55#/45#
15 knees-to-elbows
18 double-unders

Novice:
3 rounds
12 hang power snatches, 35#/25#
15 knees-to-elbows
18 double-unders

Preteen:
3 rounds
8 hang power snatches, PVC-35# barbell
10 knees-to-elbows
12 double-unders or 24 single-unders

Elementary:
3 rounds
10 push presses, unloaded-10#
10 knees-to-elbows or knee raises
10 double-unders or single-unders

Preschool:
3 rounds
3 push-up-the-sky presses, unloaded => forward roll
5-meter monster walk => 5-meter one-legged hop

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00 EMOM
Rope climbs

Mobility

Preteen:
5:00-10:00
Practice rope climbs

Elementary:
5:00-10:00
Practice rope climbs

Preschool:
3:00-5:00
Tarzan rope swings

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