Sunday, June 1, 2014

CrossFit Kids Preschool
CrossFit Kids action

CrossFit Kids Curriculum and Lesson Plans available in the store at CrossFit Brand X.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
3 handstand holds/attempts => forward roll => alligator crawl => speed ladder => 3 broad jumps => 50-meter high-knee skip => 50-meter back pedal

Preteen:
3x or 5:00
3 handstand holds/attempts => forward roll => alligator crawl => speed ladder => 3 broad jumps => 50-meter high-knee skip => 50-meter back pedal

Elementary:
3x or 5:00
3 handstand holds/attempts => forward roll => alligator crawl => speed ladder => 2 broad jumps => 25-meter high-knee skip => 25-meter back pedal

Preschool:
3x or 5:00
Bear crawl => forward roll => inchworm => hopscotch => broad jump => 10-meter skip => 10-meter high knees

WOD –
Varsity:
3 x 5:00 AMRAP, rest 2:00 in between
7 hang power snatches, 95#/65#
7 hand-release, “perfect plank” push-ups
7 pull-ups

Junior Varsity:
3 x 5:00 AMRAP, rest 2:00 in between
7 hang power snatches, 55#/45#
7 hand-release, “perfect plank” push-ups
7 pull-ups

Novice:
3 x 5:00 AMRAP, rest 2:00 in between
7 hang power snatches, 35#/25#
7 hand-release, “perfect plank” push-ups
7 pull-ups

Preteen:
2 x 5:00 AMRAP, rest 2:00 in between
5 hang power snatches, PVC-15#
5 push-ups
5 pull-ups (progressions or assisted okay)

Elementary:
10:00 AMRAP
5 hang power cleans, unloaded-10#
5 push-ups
5 pull-ups (progressions or assisted okay)

Preschool:
4:00 AMRAP
3 dip-shrug-drop-stands, unloaded => 5-meter robot walk
3 burpees => 5-meter giant steps
Bar hang => box up-and-overs or zigzag (3-5 plyo boxes)

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
1:00 plank hold
15 GHD sit-ups

Mobility

Preteen:
3x
3 wall walk-ups
10 sit-ups

Elementary:
5:00-10:00
Dodgeball

Preschool:
3:00-5:00
Ball toss for accuracy

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