Tuesday, November 26,  2013

CrossFit Kids
CrossFit Kids action

Bridger 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
10 PVC pass-throughs => 10 jumping jacks => 5 perfect squats => 5-meter inch worm => 5 perfect squats => 2 cartwheels => agility course => basic dot drill x 10 => 100-meter run

Elementary and Preschool:
3x or 5:00
5-10 PVC pass-throughs => 5-10 jumping jacks => 3-5 super-slow squats => 3-5-meter inch worm => 3-5 super-slow squats => 1-2 cartwheels => basic dot drill x 10 => 25-50-meter run

WOD –
Varsity:
7:00 AMRAP
7 hang power snatches, 95#/65#
7 overhead squats, 95#/65#
7 burpees

Junior Varsity:
7:00 AMRAP
7 hang power snatches, 55#/45#
7 overhead squats, 55#/45#
7 burpees

Novice:
7:00 AMRAP
7 hang power snatches, 35#/25#
7 overhead squats, 35#/25#
7 burpees

Elementary:
7:00 AMRAP
7 hang power cleans, unloaded-10#
7 front squats, unloaded-10#
7 burpees

Preschool:
5:00 AMRAP
3 hang power cleans, unloaded
Forward roll
3 front squats, unloaded
Broad jump
3 burpees

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Dumbbell shoulder presses
Rope climbs

Elementary:
5:00-10:00
Rope climbing practice

Preschool:
5:00
Rope climbing practice

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