Wednesday, April 3rd 2013

CrossFit Kids

CrossFit Kids action
Infant Swim Resource

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
5 perfect squats => 10-second hold at the bottom of the squat => 5 perfect squats => 10-second hold at the bottom of the squat => box jump snake => 2 cartwheels => 2 strict pull-ups => 200-meter run

Elementary and Preschool:
3x
5 super-slow squats => 5-second hold at the bottom of the squat => box jump snake => cartwheel => 2 monkey hangs => 75-meter run

WOD –
Varsity:
2 x 6:00 AMRAPs, rest 2:00 in between
7 front squats, 115#/85#
14 knees-to-elbows

Junior Varsity:
2 x 6:00 AMRAPs, rest 2:00 in between
7 front squats, 55#/45#
14 knees-to-elbows

Novice:
2 x 6:00 AMRAPs, rest 2:00 in between
6 front squats, 35#/35#
9 knees-to-elbows

Elementary:
6:00 AMRAP
5 front squats, unloaded-10#
5 knee raises

Preschool:
5:00 AMRAP
4 front squats, unloaded
4 knee raises

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Handstand push-ups

Elementary and Preschool:
5:00 EMOM
3 push-ups
3 sit-ups

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