Tuesday, September 10, 2013

CrossFit Kids
CrossFit Kids action

CrossFit Kids Bridge City

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 => 0:30 bottom of the squat => 10 lunge steps => 0:30 bottom of the squat => banded shoulder stretch => basic dot drill x 10 => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
10 PVC pass-throughs => 3 super-slow squats => 10 lunge steps => 3 super-slow squats => basic dot drill x 10 => 25-meter side shuffle => 25-meter back pedal

WOD –
Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
1 rope climb
5 strict pull-ups
10 squats
15 double-unders

Junior Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
1 rope climb
5 strict pull-ups
10 squats
15 double-unders

Novice:
3 x 5:00 AMRAPs, rest 2:00 in between
1 rope climb
3 strict pull-ups
9 squats
15 double-unders

Elementary:
2 x 5:00 AMRAPs, rest 2:00 in between
1 rope climb or beginner rope climb
3 pull-ups (progressions or assisted okay)
9 squats
12 double-unders or single-unders

Preschool:
5:00 AMRAP
1 beginner rope climb
2 monkey hangs
3 squats
4 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
200-meter sprint
Max handstand push-ups
Then:
Couch stretch
Pigeon stretch
Banded shoulder stretch
Additional shoulder and hip mobilization

Elementary and Preschool:
5:00-10:00
Headstand and handstand practice

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