Monday, March 24, 2014

CrossFit Kids
CrossFit Kids action
CrossFit Kids Parkhill
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 high pulls w/PVC => 10 muscle snatches w/PVC => 10 overhead squats => 2 forward rolls => 10 one-legged side-to-side hops, each leg

Preteen:
3x or 5:00
10 PVC pass-throughs => 10 high pulls w/PVC => 10 muscle snatches w/PVC => 10 overhead squats => 2 forward rolls => 10 one-legged side-to-side hops, each leg

Elementary:
½ Tabata squats

Preschool:
Focus on the squat

WOD –
Varsity:
12:00 AMRAP
9 hang power snatches, 95#/65#
12 overhead squats
15 double-unders

Junior Varsity:
12:00 AMRAP
9 hang power snatches, 55#/45#
12 overhead squats
15 double-unders

Novice:
12:00 AMRAP
9 hang power snatches, 35#/25#
12 overhead squats
15 double-unders

Preteen:
8:00 AMRAP
6 hang power snatches, PVC-35#
9 overhead squats
12 double-unders or 24 single-unders

Elementary:
10:00 AMRAP
8 shoulder presses, unloaded-10#
10 squats
12 double-unders or single-unders

Preschool:
4:00 AMRAP
Bear crawl obstacle course => 3 super-slow squats
Forward roll => 5-meter hop
3 push-ups => 5-meter skip

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Strict pull-ups

Mobility

Preteen:
3x
3 strict pull-ups (progressions or assisted okay)
3 wall walk-ups

Elementary:
5:00-10:00
Freeze tag

Preschool:
3:00-5:00
Freeze tag

Leave a Reply

*

captcha

Please enter the CAPTCHA text