Thursday, October 31, 2013

CrossFit Kids
CrossFit Kids action
CrossFit Kids St. Laurent

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 => 2 forward rolls => 10 jumping jacks => 10 mountain climbers => 10 squats => 10 one-legged side-to-side hops, each leg => 3 broad jumps => 50-meter side shuffle => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
Alligator crawl => 2 forward rolls => 5-10 jumping jacks => 5-10 mountain climbers => 5-10 squats => 5-10 one-legged side-to-side hops, each leg => 3 broad jumps => 10-25-meter side shuffle => 10-25-meter back pedal

WOD –
Varsity:
3 x 4:00 AMRAPs, rest 2:00 in between
6 push presses, 115#/85#
9 burpees
100-meter run

Junior Varsity:
3 x 4:00 AMRAPs, rest 2:00 in between
5 push presses, 65#/55#
7 burpees
100-meter run

Novice:
3 x 4:00 AMRAPs, rest 2:00 in between
5 push presses, 45#/35#
7 burpees
100-meter run

Elementary:
8:00 AMRAP
6 push presses, unloaded-10#
6 burpees
60-meter run

Preschool:
4:00 AMRAP
3 push presses, unloaded
Balance beam walk
3 burpees
Forward roll => bear crawl

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Strict pull-ups
Knees-to-elbows

Elementary:
5:00-10:00
Pull-up practice

Preschool:
5:00
Pull-up practice and bar hangs

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