Saturday, November 2, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids Virtuosity

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x
1:00 in bottom of squat => 2 forward rolls => bear crawl => 6 monkey hangs => 10 squats => 50-meter high-knee skip => 50-meter carioca => 3 broad jumps

Elementary and Preschool:
3x or 5:00
3-5 super-slow squats => 2 forward rolls => bear crawl => 2-4 monkey hangs => 3-5 super-slow squats => 25-meter high-knee skip => 25-meter carioca => 3 broad jumps

WOD –
Varsity:
1000-meter row
50 thrusters, 45#/35#
10 muscle-ups

Junior Varsity:
1000-meter row
50 thrusters, 35#/25#
10 muscle-ups

Novice:
1000-meter row
50 thrusters, 25#/15#
10 muscle-ups

Elementary:
100-meter row
25 thrusters, unloaded-10#
10 ring rows

Preschool:
3 rounds
5 angry gorillas
5 thrusters, unloaded
1 max ring hang

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 Turkish get-ups
Varsity – 35#/30# dumbbell
Junior Varsity – 25#/20# dumbbell
Novice – 20#/15# dumbbell
0:30 L-sit

Elementary:
3x
Wheelbarrow walk

Preschool:
5:00
Plank walks

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