Wednesday, June 19th 2013

CrossFit Kids
CrossFit Kids action
Hope.CrossFit.com

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
5 perfect squats => bear crawl => 5 perfect squats => basic dot drill x 10 => 5 perfect squats => 10 one-legged side-to-side hops, each leg => 5 perfect squats => 15’ handstand walk

Elementary and Preschool:
3x or 5:00
5 super-slow squats => bear crawl => 5 super-slow squats => basic dot drill x 10 => 5 super-slow squats => 10 one-legged side-to-side hops, each leg => 5 super-slow squats => 2 wall walk-ups

WOD –
Varsity:
3 x 5:00 AMRAP, rest 2:00 in between
7 dumbbell hang squat cleans, 35#/25#
7 dumbbell push presses, 35#/25#
40-meter shuttle (4 x 10-meter)

Junior Varsity:
3 x 5:00 AMRAP, rest 2:00 in between
7 dumbbell hang squat cleans, 25#/20#
7 dumbbell push presses, 25#/20#
40-meter shuttle (4 x 10-meter)

Novice:
3 x 5:00 AMRAP, rest 2:00 in between
7 dumbbell hang squat cleans, 20#/15#
7 dumbbell push presses, 20#/15#
40-meter shuttle (4 x 10-meter)

Elementary:
2 x 5:00 AMRAP, rest 2:00 in between
7 dumbbell hang squat cleans, unloaded-5#
7 dumbbell push presses, unloaded-5#
25-meter shuttle (2 x 12.5-meter)

Preschool:
5:00 AMRAP
5 dumbbell hang squat cleans, unloaded
5 dumbbell push presses, unloaded
20-meter shuttle (2 x 10-meter)

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Planche practice

Elementary and Preschool:
5:00-10:00
Headstand and frog stand practice

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