Sunday, March 31st 2013

CrossFit Kids

CrossFit Kids action
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
10 PVC pass-throughs => bear crawl => 10 jumping jacks => 5 burpees => cartwheel => 10’ handstand walk or handstand attempt => 50-meter carioca => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
5 PVC pass-throughs => bear crawl => 5 jumping jacks => 5 burpees => cartwheel => wall walk-up => 25-meter carioca => 25-meter high-knee skip

WOD –
Varsity:
2 x 6:00 AMRAPs, rest 2:00 in between
10 dumbbell snatches, right arm 35#/30#
5 overhead walking lunges, right arm, 35#/30# dumbbell
5 overhead walking lunges, left arm, 35#/30# dumbbell
10 dumbbell snatches, left arm, 35#/30#

Junior Varsity:
2 x 6:00 AMRAPs, rest 2:00 in between
10 dumbbell snatches, right arm 25#/20#
5 overhead walking lunges, right arm, 25#/20# dumbbell
5 overhead walking lunges, left arm, 25#/20# dumbbell
10 dumbbell snatches, left arm, 25#/20#

Novice:
2 x 6:00 AMRAPs, rest 2:00 in between
10 dumbbell snatches, right arm 20#/15#
5 overhead walking lunges, right arm, 20#/15# dumbbell
5 overhead walking lunges, left arm, 20#/15# dumbbell
10 dumbbell snatches, left arm, 20#/15#

Elementary:
6:00 AMRAP
10 right-arm snatches, unloaded-8# dumbbell
5 overhead walking lunges, right arm, unloaded-8# dumbbell
5 overhead walking lunges, left arm, unloaded-8# dumbbell
10 left-arm snatches, unloaded-8# dumbbell

Preschool:
6:00 AMRAP
5 right-arm snatches, unloaded
5 overhead walking lunges, right arm, unloaded
5 overhead walking lunges, left arm, unloaded
5 left-arm snatches, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Strict pull-ups

Elementary and Preschool:
5:00
Pull-up practice

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