Monday, November 25, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids Flagstaff

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
10 jumping jacks => 10 PVC pass-throughs => balance beam pass => 10 squats => precision jump => speed ladder => agility course => 100-meter run

Elementary and Preschool:
3x or 5:00
Alligator crawl => balance beam => army crawl => balance beam => bear crawl => balance beam => 10 jumping jacks => speed ladder => 10-meter skip => 10-meter bunny hop

WOD –
Varsity:
10-8-6-4-2
Push presses, 135#/95#
Handstand push-ups
Strict pull-ups

Junior Varsity:
10-8-6-4-2
Push presses, 65#/55#
Handstand push-ups
Strict pull-ups

Novice:
10-8-6-4-2
Push presses, 45#/35#
Handstand push-ups
5-4-3-2-1
Strict pull-ups

Elementary:
5 rounds
6 push presses, unloaded-10#
6 push-ups
6 pull-ups (progressions or assisted okay)

Preschool:
3 rounds
5 push presses, unloaded
Up and over the plyo-box snake
5 push-ups
Up and over the plyo-box snake
5-second bar hang

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Practice skin-the-cats, levers, ice cream makers
Then
Mobility w/shoulder focus

Elementary:
5:00-10:00
Ring play

Preschool:
5:00
Ring play

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