Saturday, October 5, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids Devotion

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 => 10 mountain climbers => 2 forward rolls => 10 jumping jacks => 2 cartwheels => 10 lateral lunges => 50-meter carioca => 25-meter back pedal => 180-degree spin => 25-meter sprint

Elementary and Preschool:
3x or 5:00
10 mountain climbers => 2 forward rolls => 10 jumping jacks => 2 cartwheels => alligator crawl => army crawl => bear crawl => crab walk => duck walk

WOD –
Varsity:
25-calorie row
25 burpees
25 knees-to-elbows
25 overhead walking lunges, 25#/20# dumbbells
25 push-ups
25 toes-to-bar
25 thrusters, 25#/20# dumbbells
25 Bulgarian squats, 25#/20# dumbbells, each leg
25-second L-sit
25-calorie row

Junior Varsity:
20-calorie row
20 burpees
20 knees-to-elbows
20 overhead walking lunges, 20#/15# dumbbells
20 push-ups
20 toes-to-bar
20 thrusters, 20#/15# dumbbells
20 Bulgarian squats, 20#/15# dumbbells, each leg
20-second L-sit
20-calorie row

Novice:
15-calorie row
15 burpees
15 knees-to-elbows
15 overhead walking lunges, 15#/10# dumbbells
15 push-ups
15 toes-to-bar
15 thrusters, 15#/10# dumbbells
15 Bulgarian squats, 15#/10# dumbbells, each leg
15-second L-sit
15-calorie row

Elementary:
5-calorie row
10 burpees
10 knees-to-elbows or knee raises
10 walking lunges
10 push-ups
10 thrusters, unloaded-10#
10 sit-ups
5-calorie row

Preschool:
5 lunges
5 burpees
5 sit-ups
5 lunges
5 push-ups
5 thrusters, unloaded
5 lunges

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00-10:00
Bar muscle-up practice

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

Preschool:
5:00
Bar hangs

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