Thursday, August 22, 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Chicago

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
0:30-1:00 in bottom of the squat => 2 forward rolls => 5 push-ups => 2 forward rolls => 10 PVC pass-throughs => 10 one-legged side-to-side hops, each leg => 50-meter side shuffle, left side => broad jump => 50-meter side shuffle, right side

Elementary and Preschool:
3x or 5:00
5 super-slow squats => 2 forward rolls => 5 super-slow squats => 10 one-legged side-to-side hops, each leg => 25-meter side shuffle, left side => broad jump => 25-meter side shuffle, right side

WOD –
Varsity:
12:00 AMRAP
3 handstand push-ups
6 back squats, 205#/145#
12 double-unders

Junior Varsity:
12:00 AMRAP
3 handstand push-ups
6 back squats, 135#/95#
12 double-unders

Novice:
12:00 AMRAP
2 handstand push-ups
6 back squats, 65#/55#
12 double-unders

Elementary:
10:00 AMRAP
4 push-ups
8 squats
12 double-unders or single-unders

Preschool:
5:00 AMRAP
3 push-ups
4 squats
5 forward-backward hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00 EMOM
Pistol squats
Hip and hamstring mobility
Shoulder mobility

Elementary and Preschool:
5:00-10:00
Pistol squat practice

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