Wednesday, April 2, 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:
100-meter run =>10 lateral lunges => 100-meter run => Spiderman stretch => 100-meter run => pigeon stretch => 100-meter sprint
Bear crawl => forward roll => handstand walk or handstand hold

Preteen:
3x or 5:00
10 lunges => 10 lateral lunges => 10 grasshoppers => handstand hold => 100-meter run

Elementary:
3x or 5:00
5 lunges => 5 lateral lunges => 2 cartwheels => handstand hold => 50-meter run

Preschool:
3x or 5:00
5 giant steps => 3 jump and spins => army crawl under obstacle => forward roll => 10-meter skip

WOD –
Varsity:
3 rounds
15 wall ball shots, 20#/14#, 10’ target
15 pull-ups
45 double-unders

Junior Varsity:
3 rounds
15 wall ball shots, 14#/10#, 10’ target
15 pull-ups
45 double-unders

Novice:
3 rounds
12 wall ball shots, 10#/8#, 9’ target
12 pull-ups
36 double-unders

Preteen:
3 rounds
10 wall ball shots, 6#-10#, 8’-9’ target
10 pull-ups (progressions or assisted okay)
10 double-unders or 20 single-unders

Elementary:
3 rounds
6 wall ball shots, 4#-8#, 6’-8’ target
8 pull-ups (progressions or assisted okay)
10 double-unders or single-unders

Preschool:
3 rounds
3 super-slow squats => bear crawl around obstacles
Bar hang => 5-meter bunny hop around obstacles
Broad jump

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2x
25 sit-ups => 5 good mornings w/PVC => 15 knees-to-elbows => 5 good mornings => 10 toes-to-bar
Mobility

Preteen:
2x
15 sit-ups
10 knees-to-elbows
5 toes-to-bar

Elementary:
5:00-10:00
Dodgeball

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

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