Thursday, July 11th 2013

CrossFit Kids
CrossFit Kids action

CrossFit For HOPE at the Washington National Monument

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 PVC pass-throughs => 30 seconds in the bottom of the squat => bear crawl => 2 forward rolls => 10 vertical jumps => 2 cartwheels => 3 broad jumps

Elementary and Preschool:
3x or 5:00
10 PVC pass-throughs => 5 super-slow squats => bear crawl => 2 forward rolls => 10 vertical jumps => 2 cartwheels => 3 broad jumps

WOD –
Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
9 overhead squats, 95#/65#
12 pull-ups
15 double-unders

Junior Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
9 overhead squats, 55#/45#
12 pull-ups
15 double-unders

Novice:
3 x 5:00 AMRAPs, rest 2:00 in between
6 overhead squats, 35#/25#
9 pull-ups
12 double-unders

Elementary:
2 x 5:00 AMRAPs, rest 2:00 in between
6 front squats, unloaded-10#
6 pull-ups (progressions or assisted okay)
12 double-unders or single-unders

Preschool:
5:00 AMRAP
3 front squats, unloaded
4 monkey hangs
5 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
Handstand walk gymkhana

Elementary and Preschool:
5:00-10:00
Handstand, headstand, frog stand practice

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