Tuesday, August 20, 2013

CrossFit Kids
CrossFit Kids action
Ole Glory 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
1:00 double-unders => handstand walk or bear crawl => 5 perfect squats => 5 perfect push-ups => 5 box jumps => 2 forward rolls => 3 one-legged broad jumps => 50-meter side shuffle => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
1:00 jump rope => alligator crawl => 5 super-slow squats => 5 push-ups => 5 box jumps => 2 forward rolls => 3 broad jumps => 25-meter side shuffle => 25-meter high-knee skip

WOD –
Varsity:
1000-meter row
21-15-9
Power cleans, 95#/65#
15-12-9
Shoulder press, 95#/65#
1000-meter row

Junior Varsity:
750-meter row
21-15-9
Power cleans, 55#/45#
15-12-9
Shoulder press, 55#/45#
750-meter row

Novice:
500-meter row
21-15-9
Power cleans, 35#/25#
15-12-9
Shoulder press, 35#/25#
500-meter row

Elementary:
100-meter row
15-12-9
Power cleans, unloaded-10#
12-9-6
Shoulder press, unloaded-10#
100-meter row

Preschool:
3 rounds
5 power cleans, unloaded
5 shoulder press, unloaded
10-meter bear crawl

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 Bulgarian squats
10 supermen
0:30 L-sit hold

Elementary and Preschool:
5:00-10:00
Bulgarian squat practice

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