Monday, July 8th 2013

CrossFit Kids
CrossFit Kids action

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
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:
4 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:
5:00-10:00
Front lever practice
Banded shoulder stretch
Hamstring stretch w/jump rope

Elementary and Preschool:
5:00-10:00
Front lever practice (w/spotters)

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