Saturday, August 17, 2013

CrossFIt Kids
CrossFit Kids action
http://hope.crossfit.com

The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
2x
10 PVC pass-throughs => 10 mountain climbers => 5 burpees => 2 forward rolls => basic dot drill x 10 => 200-meter run
Hip and hamstring mobility

Elementary and Preschool:
3x
10 PVC pass-throughs => 10 mountain climbers => 5 burpees => 2 forward rolls => basic dot drill x 10 => 100-meter run

WOD –
Varsity:
200-meter run
21 deadlifts, 225#/155#
400-meter run
15 deadlifts, 255#/175#
800-meter run
9 deadlifts, 275#/185#

Junior Varsity:
200-meter run
21 deadlifts, 95#/65#
400-meter run
15 deadlifts, 115#/75#
800-meter run
9 deadlifts, 135#/95#

Novice:
200-meter run
21 deadlifts, 55#/45#
400-meter run
15 deadlifts, 65#/55#
600-meter run
9 deadlifts, 75#/65#

Elementary:
10:00 AMRAP
100-meter run
15 deadlifts, unloaded-10#

Preschool:
3 rounds
25-meter run
5 deadlifts, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 good mornings, 45#
10 toes-to-bar

Elementary and Preschool:
2x
10 sit-ups
10 superman

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