Monday, November 4, 2013

CrossFit Kids
CrossFit Kids action
Brickhouse CrossFit Kids

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
Handstand walk or bear crawl => 2 forward rolls => precision jump => inch worm => 10 lateral lunges => 10 squats => basic dot drill x 10 => 50-meter run => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
Bear crawl => 2 forward rolls => precision jump => angry gorilla walk => 10 lateral lunges => 5-10 squats => basic dot drill x 10 => 25-meter run => 25-meter back pedal

WOD –
Varsity:
100 double-unders
50 kettlebell swings, 32kg/24kg
100 double-unders

Junior Varsity:
100 double-unders
35 kettlebell swings, 24kg/16kg
100 double-unders

Novice:
100 double-unders
25 kettlebell swings, 16kg/12kg
100 double-unders

Elementary:
50 double-unders or single-unders
25 kettlebell swings, unloaded-4kg
50 double-unders or single-unders

Preschool:
3 rounds
10 side-to-side hops
5 kettlebell swings, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Handstand push-ups

Elementary:
5:00-10:00
Handstand practice

Preschool:
5:00
Handstand practice

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