Thursday, March 21st 2013

CrossFit Kids

CrossFit Kids action

The 2012 CFK 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
10 jumping jacks => 10 squats => 10 mountain climbers => bear crawl => basic dot drill x 10 => 50-meter high-knee skip => 50-meter back pedal => vault

Elementary and Preschool:
3x or 5:00
5 jumping jacks => 5 squats => 5 mountain climbers => bear crawl => basic dot drill x 10 => 25-meter high-knee skip => 25-meter back pedal => vault

Open WOD 13.3
Varsity:
12:00 AMRAP
150 wall ball shots, 20#/14#, 10’/9’ target
90 double-unders
30 muscle-ups

Junior Varsity:
12:00 AMRAP
120 wall ball shots, 14#/10#, 10’/9’ target
60 double-unders
20 muscle-ups

Novice:
12:00 AMRAP
75 wall ball shots, 10#/8#, 9’/8’ target
45 double-unders
15 pull-ups
15 hand-release push-ups

Elementary:
6:00 AMRAP
10 wall ball shots, dodgeball-4#, 6’-8’ target
10 double-unders or single-unders
5 pull-ups (progressions or assisted okay)
5 push-ups

Preschool:
5:00 AMRAP
4 wall ball shots, dodgeball, 5’-6’ target
4 side-to-side hops over 6” hurdle
4 monkey hangs
4 push-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
25 sit-ups
10 supermen
10:00
Shoulder, lat, hips, hamstring, and quad mobility

Elementary and Preschool:
2 x
10 sit-ups
5 supermen

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