Tuesday, October 15, 2013

CrossFit Kids
CrossFit Kids action

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 mountain climbers => 3 handstand attempts => 2 forward rolls => 3 burpees => 10 squats => 100-meter run

Elementary and Preschool:
3x or 5:00
10 jumping jacks => 10 mountain climbers => bear crawl => 2 forward rolls => 3 burpees => 10 squats => 50-meter run

WOD –
Varsity:
15:00 AMRAP
100-meter back pedal
12 front squats, 95#/65#
24 double-unders

Junior Varsity:
15:00 AMRAP
100-meter back pedal
10 front squats, 55#/45#
20 double-unders

Novice:
12:00 AMRAP
100-meter back pedal
8 front squats, 35#/25#
16 double-unders

Elementary:
10:00 AMRAP
25-meter back pedal => 25-meter run
10 front squats, unloaded-10#
12 double-unders or single-unders

Preschool:
5:00 AMRAP
5-meter back pedal => 5-meter bear crawl
5 front squats, unloaded
5 vertical jumps

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 Turkish get-ups
10 good mornings

Elementary:
3x
50-meter farmers carry
10 sit-ups

Preschool:
2x
5 super-slow squats
5 sit-ups

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