Sunday, September 15, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Puyallup

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
10 jumping jacks => 10 mountain climbers => 2 forward rolls => 2 broad jumps => speed ladder => 2 broad jumps => basic dot drill x 10 => 100-meter run

Elementary and Preschool:
3x or 5:00
10 jumping jacks => 10 mountain climbers => 2 forward rolls => 2 broad jumps => speed ladder => basic dot drill x 10 => 35-meter run

WOD –
Varsity:
24-18-12
Hang power cleans, 95#/65#
Pull-ups
Push-ups

Junior Varsity:
21-15-9
Hang power cleans, 55#/45#
Pull-ups
Push-ups

Novice:
21-15-9
Hang power cleans, 35#/25#
Pull-ups
Push-ups

Elementary:
12-9-6
Hang power cleans, unloaded-10#
Pull-ups (progressions or assisted okay)
Push-ups

Preschool:
3 rounds
4 hang power cleans, unloaded
4 monkey hangs
4 push-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Ring dips
Skin-the-cats

Elementary and Preschool:
5:00-10:00
Ring play

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