Thursday, September 26, 2013

CrossFit Kids
CrossFit Kids action
Flux CrossFit Kids

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
5 push-ups => 2 forward rolls => bear crawl over balance beam => speed ladder => basic dot drill x 10 => 50-meter carioca => 50-meter high knee skip

Elementary and Preschool:
3x or 5:00
3 push-ups => 2 forward rolls => bear crawl over balance beam => speed ladder => basic dot drill x 10 => 25-meter carioca => 25-meter high knee skip

WOD –
Varsity:
10:00 AMRAP
2 unbroken passes of the following complex:
Power clean
Press
Hang squat clean/thruster
Thruster
95#/65#

5 double-jump burpees over barbell

Junior Varsity:
10:00 AMRAP
2 unbroken passes of the following complex:
Power clean
Press
Hang squat clean/thruster
Thruster
55#/45#

5 double-jump burpees over barbell

Novice:
10:00 AMRAP
2 unbroken passes of the following complex:
Power clean
Press
Hang squat clean/thruster
Thruster
35#/25#

5 double-jump burpees over barbell

Elementary:
8:00 AMRAP
5 power cleans
5 presses
5 burpees
Unloaded-10#

Preschool:
5:00 AMRAP
5 power cleans
5 presses
5 burpees
Unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2 x 400-meter sprint
Rest 2:00 in between

Banded shoulder distraction
Single-leg flexion, external rotation bias
Olympic wall squat
Super front rack

Elementary and Preschool:
2 x 100-200-meter sprint
Rest 1:00 in between

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