Thursday, October 17, 2013

CrossFit Kids Teen
CrossFit Kids action
The Teen Gauntlet

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 => 5 tuck jumps => 10 squats => 10 walking lunges => 5 pull-ups => basic dot drill x 10 => 100-meter run

Elementary and Preschool:
3x or 5:00
Bear crawl => 5 tuck jumps => 5 squats => 5 walking lunges => bar hang => basic dot drill x 10 => 25-50-meter run

WOD –
Varsity:
12:00 EMOM
2 hang power cleans
2 front squats
2 anyway shoulder to overhead
165#/115#

Junior Varsity:
12:00 EMOM
2 hang power cleans
2 front squats
2 anyway shoulder to overhead
75#/55#

Novice:
10:00 EMOM
2 hang power cleans
2 front squats
2 anyway shoulder to overhead
45#/35#

Elementary:
10:00 AMRAP
3 hang power cleans
3 front squats
3 push presses
Unloaded-10#

Preschool:
3 rounds
5-meter skip
3 hang power cleans
5-meter crab walk
3 front squats
5-meter duck walk
3 push presses
Unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5 x 100-meter sprints
Shoulder, hip, and hamstring mobility

Elementary:
3 x 50-meter sprints

Preschool:
5:00
Rope climbing practice

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