Thursday, August 8, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids Springfield

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 => 10 jumping jacks => 2 forward rolls => 10 lunge steps => 5 perfect squats => 2 cartwheels => basic dot drill x 10 => agility course

Elementary and Preschool:
3x or 5:00
Handstand walk or bear crawl => 10 jumping jacks => 2 forward rolls => 5 lunge steps => 5 super-slow squats => 2 cartwheels => basic dot drill x 10 => agility course

WOD –
Varsity:
4 x 4:00 AMRAPs, rest 1:00
6 goblet squats, 24kg/16kg
9 kettlebell swings, 24kg/16kg
100-meter run

Junior Varsity:
4 x 4:00 AMRAPs, rest 1:00
6 goblet squats, 16kg/12kg
9 kettlebell swings, 16kg/12kg
100-meter run

Novice:
3 x 4:00 AMRAPs, rest 1:00
6 goblet squats, 12kg/8kg
9 kettlebell swings, 12kg/8kg
100-meter run

Elementary:
2 x 4:00 AMRAPs, rest 1:00
6 squats
9 kettlebell swings, unloaded-4kg
50-meter run

Preschool:
5:00 AMRAP
6 squats
6 kettlebell swings, unloaded
25-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Max rope climbs in 2:00

Elementary and Preschool:
5:00-10:00
Rope climbing practice

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