Thursday, April 4th 2013

CrossFit Kids
CrossFit Kids action

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
5 squats => 5 mountain climbers => 10 lunge steps => 2 cartwheels => monkey bar pass => 50-meter carioca => 50-meter high-knee skip => vault

Elementary and Preschool:
3x or 5:00
5 squats => 5 mountain climbers => 5 lunge steps => cartwheel => 10-second bar hold => 25-meter carioca => 25-meter high-knee skip => vault

Open WOD 13.5 –
Varsity:
4:00 AMRAP
15 thrusters, 100#/65#
15 chest-to-bar pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, an additional 4 minutes are added to the workout, extending it to an 8:00 AMRAP. Complete 180 reps (6 rounds) in under 8 minutes and another 4 minutes will be added to the workout, extending it to 12:00. Complete 270 reps in under 12:00 and another 4 minutes will be added to the workout, extending it to 16:00. Etc.

Junior Varsity:
4:00 AMRAP
15 thrusters, 55#/45#
15 chest-to-bar pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, an additional 4 minutes are added to the workout, extending it to an 8:00 AMRAP. Complete 180 reps (6 rounds) in under 8 minutes and another 4 minutes will be added to the workout, extending it to 12:00. Complete 270 reps in under 12:00 and another 4 minutes will be added to the workout, extending it to 16:00. Etc.

Novice:
4:00 AMRAP
15 thrusters, 35#/45#
15 pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, an additional 4 minutes are added to the workout, extending it to an 8:00 AMRAP. Complete 180 reps (6 rounds) in under 8 minutes and another 4 minutes will be added to the workout, extending it to 12:00. Complete 270 reps in under 12:00 and another 4 minutes will be added to the workout, extending it to 16:00. Etc.

Elementary:
4:00 AMRAP
10 thrusters, unloaded-10#
5 pull-ups (progressions or assisted okay)

Preschool:
4:00 AMRAP
5 thrusters, unloaded
2 monkey hangs

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Max handstand hold
Max plank hold

Elementary and Preschool:
3 x
1 wall walk-up
Max plank hold

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