Sunday, November 24, 2013

CrossFit Kids
CrossFit Kids action

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 => 5 perfect squats => 5 perfect push-ups => 5 strict pull-ups => 10 one-legged hop on a low box or curb, each leg => 50-meter high-knee skip => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
Bear crawl => 3-5 super-slow squats => 3-5 push-ups => 2-4 monkey hangs => 5-10 one-legged hops, each leg => 25-meter skip => 25-meter side shuffle

WOD –
Varsity:
10:00 AMRAP
With a 40#/35# dumbbell
5 one-arm snatches
5 one-arm overhead lunges
5 one-arm Russian squats (bell hanging at side in suitcase carry fashion)
100-meter run
Switch arms

Junior Varsity:
10:00 AMRAP
With a 30#/25# dumbbell
5 one-arm snatches
5 one-arm overhead lunges
5 one-arm Russian squats (bell hanging at side in suitcase carry fashion)
100-meter run
Switch arms

Novice:
10:00 AMRAP
With a 20#/15# dumbbell
5 one-arm snatches
5 one-arm overhead lunges
5 one-arm Russian squats (bell hanging at side in suitcase carry fashion)
100-meter run
Switch arms

Elementary:
10:00 AMRAP
Unloaded-5# dumbbells
5 one-arm power clean
5 one-arm front rack lunges
10 squats
50-meter run
Switch arms

Preschool:
5:00 AMRAP
5-meter duck walk
3 dip-shrug-drop-stands
5-meter alligator crawl
3 lunges
5-meter bunny hop
3 squats
5-meter crab walk

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 good mornings, PVC-45# bar
0:30 in L-sit
10 sit-ups

Elementary:
2x
10 supermen
10 sit-ups

Preschool:
5:00
5 jumping jacks
5 supermen

Leave a Reply

*

captcha

Please enter the CAPTCHA text