Wednesday, July 17th 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
Bear crawl => forward roll => alligator crawl => forward roll => army crawl => forward roll => 5 perfect squats => 5 pull-ups => 1:00 double-unders

Elementary and Preschool:
3x
Bear crawl => forward roll => alligator crawl => forward roll => army crawl => forward roll => 5 super-slow squats => 4 monkey hangs => 1:00 double-unders

WOD –
Varsity:
3 x 6:00 AMRAP, rest 2:00 in between
100-meter run
5 dumbbell hang power cleans, 40#/30#
5 dumbbell push press, 40#/30#
10 squats

Junior Varsity:
3 x 6:00 AMRAP, rest 2:00 in between
100-meter run
5 dumbbell hang power cleans, 30#/20#
5 dumbbell push press, 30#/20#
10 squats

Novice:
3 x 6:00 AMRAP, rest 2:00 in between
100-meter run
5 dumbbell hang power cleans, 30#/20#
5 dumbbell push press, 30#/20#
10 squats

Elementary:
10:00 AMRAP
50-meter run
5 dumbbell hang power cleans, unloaded-5#
5 dumbbell push press, unloaded-5#
5 squats

Preschool:
5:00 AMRAP
25-meter run
5 dumbbell hang power cleans, unloaded
5 dumbbell push press, unloaded
5 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Hip mobility
25 sit-ups
Banded shoulder stretch

Elementary and Preschool:
5:00-10:00
10 sit-ups
10 supermen

Leave a Reply

*

captcha

Please enter the CAPTCHA text