Monday, April 8th 2013

CrossFit Kids

CrossFit Kids action

Providing Hope for Brains

The 2012 CrossFit Kids Curriculum for middle and high school—teen and preteen—are now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Army crawl => forward roll => 10-second bar hang => 3 broad jumps => 50-meter sprint => 50-meter back pedal => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
Army crawl => forward roll => 5-second bar hang => broad jump => 25-meter sprint => 25-meter back pedal => 25-meter side shuffle =>25-meter high-knee skip

WOD –
Varsity:
5 rounds
1 rope climb
10 pull-ups
25 sit-ups
500-meter row

Junior Varsity:
4 rounds
1 rope climb
10 pull-ups
25 sit-ups
500-meter row

Novice:
3 rounds
1 rope climb
10 pull-ups
25 sit-ups
500-meter row

Elementary:
3 rounds
1 beginner rope climb
5 pull-ups (progressions assisted okay)
10 sit-ups
50-meter row

Preschool:
3 rounds
1 beginner rope climb
2 monkey hangs
3 sit-ups
4 sumo deadlift high pulls, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Front lever practice

Elementary and Preschool:
5:00
Ring play

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