Saturday, July 13th 2013

CrossFit Kids

CrossFit Kids action

Crossfit Sri Ram Ashram

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
10:00 Mobility
Banded shoulder stretch
Front rack mobilization
Single leg flexion, external rotation bias

Elementary and Preschool:
3x or 5:00
5 super-slow squats => 5-10-second bar hang => 5 super-slow squats => 5-10-second bar hang => 10 lunge steps => 5 super-slow squats => 3 broad jumps

WOD –
Varsity:
5 rounds
6 clean and jerks, 135#/95#
Between each round, break barbell down and move all parts ahead 15 feet and rebuild bar. At least three trips must be made per round. On completing the 5th round, sprint back to starting point.

Junior Varsity:
5 rounds
6 clean and jerks, 65#/55#
4 x 25-meter shuttle run

Novice:
5 rounds
6 clean and jerks, 45#/35#
4 x 25-meter shuttle run

Elementary:
3 rounds
5 power clean and push presses, unloaded-10#
4 x 12.5-meter shuttle run

Preschool:
3 rounds
3 power cleans, unloaded
3 push presses, unloaded
25-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Ring dips
Banded shoulder stretch
Couch stretch
Pigeon Stretch

Elementary and Preschool:
5:00-10:00
Ring play

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