Tuesday, May 14th 2013

CrossFit Kids

CrossFit Kids action

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
Alligator crawl => 2 forward rolls => bear crawl balance beam traverse => dip walk => 200-meter run => 3 broad jumps

Elementary and Preschool:
3x or 5:00
Alligator crawl => 2 forward rolls => bear crawl balance beam traverse => dip walk => 100-meter run => 3 broad jumps

WOD –
Varsity:
Tabata Protocol
Overhead, one-arm dumbbell lunge step, 35#/30# (switch arms every cycle)

Rest 2:00

Tabata Protocol
Hollow rocks

Rest 2:00

Tabata Protocol
Squats

Junior Varsity:
Tabata Protocol
Overhead, one-arm dumbbell lunge step, 25#/20# (switch arms every cycle)

Rest 2:00

Tabata Protocol
Hollow rocks

Rest 2:00

Tabata Protocol
Squats

Novice:
Tabata Protocol
Overhead, one-arm dumbbell lunge step, 20#/15# (switch arms every cycle)

Rest 2:00

Tabata Protocol
Hollow rocks

Rest 2:00

Tabata Protocol
Squats

Elementary:
Tabata Protocol
Overhead, one-arm dumbbell lunge step, unloaded-10# (switch arms every cycle)

Rest 2:00

Tabata Protocol
Hollow rocks

Rest 2:00

Tabata Protocol
Squats

Preschool:
½ Tabata Protocol
Overhead, one-arm lunge step, unloaded (switch arms every cycle)

Rest 2:00

½ Tabata Protocol
Squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Jump for max vertical height

Elementary and Preschool:
3x
Jump for max vertical height

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