Saturday, March 8, 2014

CrossFit Kids
CrossFit Kids action

CrossFit Kids Curriculum and Lesson Plans available in the store at CrossFit Brand X.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
2x
10 PVC pass-throughs => handstand walk or bear crawl => 5 perfect squats => banded shoulder distraction => 5 perfect squats => Spiderman stretch => 5 perfect squats => 50-meter high-knee skip => 50-meter back pedal

Preteen:
2x
10 PVC pass-throughs => handstand walk or bear crawl => 5 perfect squats => monkey bar pass or 15-second bar hang => 5 perfect squats => 50-meter high-knee skip => 50-meter back pedal

Elementary:
5:00
Animal crawl relay races

Preschool:
5:00
Tag with animal crawls

WOD – Open WOD 14.2
Varsity:
3:00 cap
2 rounds
10 overhead squats, 95#/65#
10 chest-to-bar pull-ups

If under the cap, at the 6:00 mark with a 3:00 cap:
2 rounds
12 overhead squats
12 chest-to-bar pull-ups

If under the cap, at the 9:00 mark with a 3:00 cap:
14 overhead squats
14 chest-to-bar pull-ups

Etc. until cap is missed

Junior Varsity:
3:00 cap
2 rounds
10 overhead squats, 55#/45#
10 chest-to-bar pull-ups

If under the cap, at the 6:00 mark with a 3:00 cap:
2 rounds
12 overhead squats
12 chest-to-bar pull-ups

If under the cap, at the 9:00 mark with a 3:00 cap:
14 overhead squats
14 chest-to-bar pull-ups

Etc. until cap is missed

Novice:
3:00 cap
2 rounds
8 overhead squats, 35#/25#
8 pull-ups

If under the cap, at the 6:00 mark with a 3:00 cap:
2 rounds
10 overhead squats
10 pull-ups

If under the cap, at the 9:00 mark with a 3:00 cap:
12 overhead squats
12 pull-ups

Etc. until cap is missed

Preteen:
6:00 AMRAP
6 overhead squats, PVC-35#
6 pull-ups (progressions or assisted okay)

Elementary:
8:00 AMRAP
8 front squats, unloaded-10#
4 pull-ups (progressions or assisted okay)
50-meter run

Preschool:
4:00 AMRAP
3 super-slow squats => 5-meter giant steps
3 monkey hangs => 5-meter skip
Forward roll => 10-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Planche practice
Mobility

Preteen:
5:00-10:00
Headstand and handstand practice

Elementary:
5:00-10:00
Tripods and headstands

Preschool:
3:00-5:00
Plank games

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