Saturday, November 16, 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Stompin Ground

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
Handstand walk or bear crawl => 5 perfect squats => 0:30 in bottom of the squat => walking lunge => broad jump => 10 one-legged side-to-side hops, each leg => 100-meter run

Elementary and Preschool:
3x or 5:00
Handstand walk or bear crawl => 5 super-slow squats => 0:10 in bottom of the squat => walking lunge => broad jump => 10 basic dot drill x 5-10 => 25-meter run

WOD –
Varsity:
12:00 AMRAP
8 overhead squats, 75#/55#
24 double-unders

Junior Varsity:
12:00 AMRAP
8 overhead squats, 45#/35#
24 double-unders

Novice:
12:00 AMRAP
8 overhead squats, 25#/15#
24 double-unders

Elementary:
10:00 AMRAP
2 wall walk-ups
8 front squats, unloaded-10#
16 double-unders or single-unders

Preschool:
5:00 AMRAP
4 squats
5-meter single-leg hop, left leg
4 push-ups
5-meter single-leg hop, right leg
4 supermen
5-meter two-legged hop

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
20 strict pull-ups (chest-to-bar if able to)
30 perfect-plank push-ups
40 sit-ups

Then

Banded bully
Banded shoulder distraction

Elementary:
5:00-10:00
Pull-up practice

Preschool:
5:00
Jump rope practice

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