Wednesday, August 28, 2013

CrossFit Kids
CrossFit Kids action

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
Max strict pull-ups => 400-meter run => Max strict pull-ups => 200-meter run

Elementary and Preschool:
3x or 5:00
4 monkey hangs => 100-meter run => 4 monkey hangs => 50-meter run => 50-meter back pedal

WOD –
Varsity:
4 x 4:00 AMRAPs, rest 2:00
8 push-ups
12 squats
15 double-unders

Junior Varsity:
4 x 4:00 AMRAPs, rest 2:00
8 push-ups
12 squats
15 double-unders

Novice:
4 x 4:00 AMRAPs, rest 2:00
8 push-ups
12 squats
15 double-unders

Elementary:
2 x 5:00 AMRAPs, rest 2:00
6 push-ups
10 squats
12 double-unders or single-unders

Preschool:
5:00 AMRAPs
5 push-ups
5 squats
5 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Banded shoulder distraction
Banded bully
Couch stretch
Pigeon Stretch
Single-leg flexion with external rotation bias

Elementary and Preschool:
5:00-10:00
2x
10 sit-ups
10 lunge steps

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