Thursday, November 14, 2013

CrossFit Kids action

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 jumping jacks => 10 mountain climbers => 10 squats => 2 cartwheels => precision jump => 2 broad jumps => balance beam => 10 lateral lunges => 2 forward rolls

Elementary and Preschool:
3x or 5:00
5-10 jumping jacks => 5-10 mountain climbers => 5-10 squats => 2 cartwheels => precision jump => 2 broad jumps => balance beam => 5-10 lateral lunges => 2 forward rolls

WOD –
Varsity:
8:00 AMRAP
5 hang squat clean/thruster, 95#/65#
5 strict pull-ups

Junior Varsity:
8:00 AMRAP
5 hang squat clean/thruster, 55#/45#
5 strict pull-ups

Novice:
8:00 AMRAP
5 hang squat clean/thruster, 35#/25#
5 strict pull-ups

Elementary:
8:00 AMRAP
4 hang power cleans, unloaded-10#
4 push presses, unloaded-10#
4 pull-ups (progressions or assisted okay)

Preschool:
5:00 AMRAP
4 dip-shrug-drop-stand, unloaded
5-meter crab walk
4 push presses, unloaded
5-meter bear crawl
4 monkey hangs

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Planche practice

Then

1:00 in bottom of the squat
Couch stretch
Pigeon stretch
Banded shoulder distraction
Olympic wall squat

Elementary:
5:00-10:00
Headstand and frog stand practice

Preschool:
5:00
Headstands and frog stands

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