Thursday, November 21, 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Tahlequah

The 2013 CrossFit Kids Elementary Curriculum is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
200-meter jog => 200-meter run => 200-meter sprint

Elementary and Preschool:
3x, rest 1:00 in between
25- or 50-meter sprint

WOD –
Varsity:
10 rounds
1:00 AMRAP of Cindy
1:00 plank hold

Junior Varsity:
8 rounds
1:00 AMRAP of Cindy
1:00 plank hold

Novice:
6 rounds
1:00 AMRAP of Cindy
1:00 plank hold

Elementary:
3 rounds
1:00 AMRAP:
3 pull-ups (progressions or assisted okay)
6 push-ups
9 squats
1:00 plank hold

Preschool:
3 rounds
2 monkey hangs => 5-meter bear crawl
3 push-ups => 5-meter walking lunge
4 squats => 2 forward rolls
Max plank hold

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Rope climbs
Knees-to-elbows

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

Preschool:
5:00
Rope climbing practice

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