Wednesday, April 23, 2014

CrossFit Kids
CrossFit Kids action

CrossFit Kids Curriculum and Lesson Plans available in the store at CrossFit Brand X.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => 10 jumping jacks => 10 walking lunges => 3 cartwheels => basic dot drill x 10 => 200-meter run

Preteen:
3x or 5:00
10 PVC pass-throughs => 10 jumping jacks => 10 walking lunges => 3 cartwheels => basic dot drill x 10 => 200-meter run

Elementary:
3x or 5:00
10 large arm circles forward => 10 large arm circles backward => 10 walking lunges => cartwheel => broad jump => lateral jump, left => later jump, right => forward roll

Preschool:
3x or 5:00
Arm circles, forward and backward => forward roll => broad jump => 3 jump and spins => 5-meter skip => 5-meter robot walk

WOD –
Varsity:
21-15-9
Overhead squats, 95#/65#
Toes-to-bar
42-30-18
Double-Unders

Junior Varsity:
21-15-9
Overhead squats, 55#/45#
Toes-to-bar
42-30-18
Double-Unders

Novice:
15-12-9
Overhead squats, 35#/25#
Toes-to-bar
30-24-18
Double-Unders

Preteen:
12-9-6
Overhead squats, PVC-35#
Toes-to-bar
24-18-12
Double-Unders (or 30-24-18 single-unders)

Elementary:
CrossFit Kids Baseball

Preschool:
5:00 AMRAP
3 super-slow squats => 3-meter giant steps => 3 super-slow squats
3 sit-ups => 3-meter crab walk => 3 pogo jumps
Scale the plyo-box mountain range

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
100-meter waiter’s walk, 5#-45# dumbbell
100-meter farmer’s carry, 5#-45# dumbbells

Preteen:
3x
100-meter waiter’s walk, 5#-20# dumbbell
100-meter farmer’s carry, 5#-20# dumbbells

Elementary:
5:00-10:00
Dodgeball

Preschool:
3:00-5:00
Musical medicine balls

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