Monday, March 25th 2013

CrossFit Kids

CrossFit Kids action

Providing Hope for:
Cognitive Development

The 2012 CFK 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
10 jumping jacks => 10 squats => 10 mountain climbers => bear crawl => 2 forward rolls => basic dot drill x 10 => vault

Elementary and Preschool:
3x or 5:00
10 jumping jacks => 5 super slow squats => 5 mountain climbers => bear crawl => forward roll => basic dot drill x 10 => broad jump

WOD –
Varsity:
400-meter run
10 handstand push-ups
20 toes-to-bar
30 sit-ups
400-meter run
30 sit-ups
20 toes-to-bar
10 handstand push-ups
400-meter run

Junior Varsity:
400-meter run
10 handstand push-ups
20 toes-to-bar
30 sit-ups
400-meter run
30 sit-ups
20 toes-to-bar
10 handstand push-ups
400-meter run

Novice:
200-meter run
5 handstand push-ups
10 toes-to-bar
15 sit-ups
200-meter run
15 sit-ups
10 toes-to-bar
5 handstand push-ups
200-meter run

Elementary:
6:00 AMRAP
50-meter run
2 wall walk-ups
4 burpees
6 knee raises
8 sit-ups

Preschool:
5:00 AMRAP
1 wall walk-up
2 burpees
3 knee raises
4 sit-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
100 double-unders for time
Rest 2:00
100 double-unders for time

Elementary and Preschool:
1:00 max jump rope
Rest 1:00
1:00 max jump rope

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