Tuesday, April 2nd 2013

CrossFit Kids

CrossFit Kids action
CrossFit KOP Kids

The 2012 CrossFit Kids Curriculum for middle and high school—teen and preteen are now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Bear crawl => 2 forward rolls => dip walk => 5 squats => basic dot drill x 10 => 5 squats => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => jump to support x 2 => 5 super-slow squats => basic dot drill x 10 => 15-meter side shuffle => 180-degree turn => 15-meter side shuffle => 30-meter back pedal

WOD –
Varsity:
3 rounds
10 power cleans, 95#/65#
10 burpees
10 pull-ups

Junior Varsity:
3 rounds
10 power cleans, 55#/45#
10 burpees
10 pull-ups

Novice:
3 rounds
10 power cleans, 35#/25#
10 burpees
10 pull-ups

Elementary:
3 rounds
5 power cleans, unloaded-10#
5 burpees
5 pull-ups (progressions or assisted okay)

Preschool:
3 rounds
5 power cleans, unloaded
5 burpees
5 monkey hangs

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
15’ handstand walk
3 pistol squats, each leg (progressions okay)

Elementary and Preschool:
3 x
2 wall walk-ups
Pistol squat progressions

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