Tuesday, October 1, 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
5 perfect squats => 2 forward rolls => 0:30 in bottom of the squat => cartwheel => bear crawl => 10 vertical jump and touch target, 8”-12” above reach => 100-meter run

Elementary and Preschool:
3x or 5:00
5 super-slow squats => 2 forward rolls => bear crawl => 10 vertical jumps => 10 forward-backward hops => 50-meter run

WOD –
Varsity:
3 x 4:00 AMRAPs, rest 1:30
9 chest-to-bar pull-ups
12 push presses, 95#/65#

Junior Varsity:
3 x 4:00 AMRAPs, rest 1:30
6 chest-to-bar pull-ups
12 push presses, 55#/45#

Novice:
3 x 4:00 AMRAPs, rest 1:30
6 pull-ups
10 push presses, 35#/25#

Elementary:
2 x 4:00 AMRAPs, rest 1:30
6 pull-ups (progressions or assisted okay)
8 push presses, unloaded-10#

Preschool:
4:00 AMRAP
4 monkey hangs
4 push presses, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Max height box jump

Elementary:
5:00-10:00
Medicine ball clean practice

Preschool:
5:00
Dip-Shrug-Drop-Stand

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