Monday, October 28, 2013

CrossFit Kids
CrossFit Kids action

District 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
Medicine ball toss => rope climb => 10 one-legged side-to-side hops, each leg => 10 squats => 50-meter bound => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
Broad jump => bar hang => 2 forward rolls => 5-10 squats => 10 jumping jacks => precision jump => angry gorilla walk

WOD –
Varsity:
15:00 AMRAP
50-meter side shuffle, right side
20 push-ups
50-meter side shuffle, left side
10-meter bear crawl forward => 10-meter bear crawl backward
20 knees-to-elbows

Junior Varsity:
15:00 AMRAP
50-meter side shuffle, right side
20 push-ups
50-meter side shuffle, left side
10-meter bear crawl forward => 10-meter bear crawl backward
20 knees-to-elbows

Novice:
12:00 AMRAP
50-meter side shuffle, right side
15 push-ups
50-meter side shuffle, left side
10-meter bear crawl forward => 10-meter bear crawl backward
15 knees-to-elbows

Elementary:
10:00 AMRAP
25-meter side shuffle, right side
5 push-ups
25-meter side shuffle, left side
5-meter bear crawl forward => 5-meter bear crawl backward
5 knees-to-elbows or knee raises

Preschool:
5:00 AMRAP
5-meter side shuffle, right side
3 push-ups
5-meter side shuffle, left side
3-meter bear crawl forward => 3-meter bear crawl backward
3 knees raises

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Planche practice
Shoulder, hip, hamstring, calf, ankle, and foot mobility

Elementary:
5:00-10:00
Plank wars

Preschool:
5:00
Plank holds and walks

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