Saturday, March 23rd 2013


CrossFit Kids

CrossFit Kids action
Providing Hope For:
Children’s Illness Treatment

The 2012 CFK Curriculum for middle and high school—teen and preteen are now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3 x or 5:00
Bear crawl => forward roll => balance beam => cartwheel => speed ladder => 10 forward-back hops => 50-meter bum kickers => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => balance beam => cartwheel => speed ladder => 5 forward-back hops => 25-meter bum kickers => 25-meter high-knee skip

WOD –
Varsity:
3 x 5:00 AMRAP, rest 2:00 in between
3 power clean and jerks, 145#/100#
6 box jumps, 24”/20”
9 kettlebell swings, 24kg/16kg

Junior Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
3 power clean and jerks, 65#/55#
6 box jumps, 24”/20”
9 kettlebell swings, 16kg/12kg

Novice:
3 x 5:00 AMRAPs, rest 2:00 in between
3 power clean and jerks, 45#/35#
6 box jumps, 24”/20”
9 kettlebell swings, 12kg/8kg

Elementary:
2 x 5:00 AMRAPs, rest 2:00 in between
3 power clean and push press, unloaded-10#
5 box jumps, 12”-24”
7 kettlebell swings, unloaded-4kg

Preschool:
5:00 AMRAP
3 power clean and push press, unloaded
4 box jumps, 10”-12”
5 kettlebell swings, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Handstand push-ups

Elementary and Preschool:
3 x
3 wall walk-ups with 5-count hold on wall

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