Tuesday, April 23d 2013

CrossFit Kids
CrossFit Kids action

The 2012 CrossFit Kids Curriculum for middle and high school—teen and preteen are now available in the CrossFit Kids store.
Visit the Gauntlet website for information on the upcoming competition on Sunday May 26, 2013, and Sunday, June 2, 2013. Hurry, spots are going FAST!

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Box jump snake => 2 forward rolls => precision jump => 2 cartwheels => speed ladder => 25-meter side shuffle => 180-degreee turn => 25-meter side shuffle => 3 broad jumps

Elementary and Preschool:
3x or 5:00
Box jump snake => 2 forward rolls => precision jump => 2 cartwheels => speed ladder => 25-meter side shuffle => 3 broad jumps

WOD –
Varsity:
5 rounds
200-meter run
12 front squats, 95#/65#
15 kettlebell swings, 24kg/16kg

Junior Varsity:
5 rounds
200-meter run
12 front squats, 55#/45#
15 kettlebell swings, 16kg/12kg

Novice:
4 rounds
200-meter run
12 front squats, 35#/25#
15 kettlebell swings, 12kg/8kg

Elementary:
5 rounds
100-meter run
12 front squats, unloaded-10#
15 kettlebell swings, unloaded-6kg

Preschool:
3 rounds
35-meter run
5 front squats, unloaded
5 kettlebell swings, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Toes-to-bar

Elementary and Preschool:
1x-3x
Max set toes-to-bar or knees-to-elbows or knee raises

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