Wednesday, April 10th 2013

CrossFit Kids

CrossFit Kids action
Infant Swim Resource
Providing Hope For: Drowning Prevention

The 2012 CrossFit Kids Curriculum for middle and high school—teen and preteen are now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Alligator crawl => forward roll => precision jump => speed ladder => 10 walking lunges => 10 one-legged side-to-side hops, each leg => 100-meter run

Elementary and Preschool:
3x or 5:00
Alligator crawl => forward roll => precision jump => speed ladder => 5 walking lunges => 5 one-legged side-to-side hops, each leg => 50-meter run

WOD –
Varsity:
12:00 AMRAP
5 one-arm dumbbell hang power clean, 35#/30#
5 one-arm dumbbell push jerk, 35#/30#
Switch arms
10-meter bear crawl forward
10-meter bear crawl backward

Junior Varsity:
12:00 AMRAP
5 one-arm dumbbell hang power clean, 25#/20#
5 one-arm dumbbell push jerk, 25#/20#
Switch arms
10-meter bear crawl forward
10-meter bear crawl backward

Novice:
12:00 AMRAP
5 one-arm dumbbell hang power clean, 20#/15#
5 one-arm dumbbell push jerk, 20#/15#
Switch arms
10-meter bear crawl forward
10-meter bear crawl backward

Elementary:
6:00 AMRAP
5 one-arm dumbbell hang power clean, unloaded-5#
5 one-arm dumbbell push jerk, unloaded-5#
Switch arms
5-meter bear crawl forward
5-meter bear crawl backward

Preschool:
5:00 AMRAP
3 one-arm dumbbell hang power clean, unloaded
3 one-arm dumbbell push jerk, unloaded
Switch arms
5-meter bear crawl forward
5-meter bear crawl backward

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Handstand push-ups

Elementary and Preschool:
5:00
Tripods and headstands

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