Saturday, September 21, 2013

CrossFit Kids
CrossFit Kids action
Infant Swim Resource

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 => forward roll => 10 squats => cartwheel => 3 strict pull-ups => 10 one-legged forward-backward hops, each leg => 3 broad jumps

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => 10 squats => cartwheel => 2 monkey hangs => 10 one-legged forward-backward hops, each leg => 3 broad jumps

WOD –
Varsity:
5 rounds
500-meter row
7 shoulder press, 95#/65#
11 box jumps, 30”/24”

Junior Varsity:
5 rounds
500-meter row
7 shoulder press, 55#/45#
11 box jumps, 30”/24”

Novice:
4 rounds
300-meter row
7 shoulder press, 35#/25#
11 box jumps, 24”

Elementary:
3 rounds
100-meter row
6 shoulder press, unloaded-10#
9 box jumps, 12”-24”

Preschool:
3 rounds
3 sumo deadlift high pulls, unloaded
4 shoulder press, unloaded
5 box jumps, 10”-12”

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10 Turkish get-ups

Varsity: 35#/30# dumbbell
Junior Varsity: 25#/20# dumbbell
Novice: 20#/15# dumbbell
10 knees-to-elbows

Elementary and Preschool:
2x
5-10-meter plank walk
5 hollow rocks

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