Saturday, November 30, 2013

CrossFit Kids
CrossFit Kids action

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
800-meter run
10 lateral lunges => pigeon stretch => bottom of the squat
800-meter run
10 lateral lunges => Spiderman stretch => bottom of the squat

Elementary and Preschool:
3x or 5:00
5-10 jumping jacks => 2 forward rolls => balance beam => precision jump => 5 super-slow squats => 5-10 vertical jumps => bear crawl

WOD –
Varsity:
10:00 AMRAP
9 toes-to-bar
12 dumbbell walking lunges, 35#/30#
15 box jumps, 24”/20”

Junior Varsity:
10:00 AMRAP
9 toes-to-bar
12 dumbbell walking lunges, 25#/20#
15 box jumps, 24”/20”

Novice:
10:00 AMRAP
7 toes-to-bar
11 dumbbell walking lunges, 20#/15#
13 box jumps, 20”

Elementary:
10:00 AMRAP
6 toes-to-bar or knees-to-elbows or knee raises
8 walking lunges, unloaded-5#
10 box jumps, 12”-24”

Preschool:
5:00 AMRAP
4 knee raises
4 walking lunges
4 box jumps, 10”-12”
4 walking lunges

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
0:30 L-sit
10 Turkish get-ups

Elementary:
2x
10 sit-ups
10 hollow rocks

Preschool:
10 sit-ups

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