Tuesday, November 12, 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Sri Ram Ashram

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
10 jumping jacks => 5 perfect squats => handstand walk or bear crawl => 2 forward rolls => 10 one-legged forward-backward hops, each leg => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
5-10 jumping jacks => 3-5 super-slow squats => bear crawl => 2 forward rolls => 5-10 one-legged forward-backward hops, each leg => 12-meter side shuffle => 180-degree turn => 12-meter side shuffle => 25-meter back pedal

WOD –
Varsity:
2 x 5:00 AMRAPs, rest 2:00 in between
6 shoulder press, 30#/25# dumbbells
8 ring dips
10 goblet squats, 30#/25#

Junior Varsity:
2 x 5:00 AMRAPs, rest 2:00 in between
6 shoulder press, 20#/15# dumbbells
8 ring dips
10 goblet squats, 20#/15#

Novice:
2 x 5:00 AMRAPs, rest 2:00 in between
6 shoulder press, 15#/10#-12# dumbbells
8 dips
10 goblet squats, 15#/10#-12#

Elementary:
2 x 5:00 AMRAPs, rest 2:00 in between
5 shoulder press, unloaded-5# dumbbells
6 ring dips
6 goblet squats, unloaded-5#

Preschool:
5:00 AMRAP
3 shoulder press, unloaded
5-meter hop
3 push-ups
5-meter skip
3 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Handstand push-ups

Then

Mobility work – focus on shoulders

Elementary:
5:00-10:00
Medicine ball clean practice: dip-shrug-drop-stand

Preschool:
5:00
Practice dip-shrug-drop-stand

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