Sunday, April 7th 2013

CrossFit Kids

CrossFit Kids action

CrossFit For Hope-Schools in Kenya

The 2012 CrossFit Kids Curriculum for middle and high school—teen and preteen are now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Cartwheel => 10 squats => cartwheel => 10 lunges => cartwheel => 5 pull-ups => cartwheel => speed ladder => basic dot drill x 10 => 10 jumping jacks

Elementary and Preschool:
3x or 5:00
Cartwheel => 5 squats => 5 lunges => 4 monkey hangs => cartwheel => speed ladder => basic dot drill x 10 => 5 jumping jacks

WOD –
Varsity:
12:00 AMRAP
100-meter run
6 hang power snatches, 95#/65#
18 double-unders

Junior Varsity:
12:00 AMRAP
100-meter run
6 hang power snatches, 55#/45#
18 double-unders

Novice:
12:00 AMRAP
100-meter run
6 hang power snatches, 35#/25#
18 double-unders

Elementary:
6:00 AMRAP
50-meter run
6 hang power snatches, unloaded-10#
12 double-unders or single-unders

Preschool:
5:00 AMRAP
35-meter run
3 hang power clean, unloaded
6 side-to-side hops over 6” hurdle

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Pistol squats

Elementary and Preschool:
5:00
Pistol squat practice

Leave a Reply

*

captcha *