Wednesday, March 26, 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:
3x or 5:00
Handstand walk or bear crawl => 10 squats => forward roll => plank walk => speed ladder => monkey bar pass => 50-meter carioca => 50-meter back pedal

Preteen:
3x or 5:00
Handstand walk or bear crawl => 10 squats => forward roll => plank walk => speed ladder => monkey bar pass => 50-meter carioca => 50-meter back pedal

Elementary:
3x or 5:00
Alligator crawl => 10 squats => forward roll => plank walk => speed ladder => bar hang => 25-meter skip=> 25-meter back pedal

Preschool:
3x or 5:00
Alligator crawl => broad jump => army crawl => 3 jumps for joy => duck walk => forward roll

WOD –
Varsity:
15-12-9
Hang power cleans, 95#/65#
Chest-to-bar pull-ups
Handstand push-ups

Junior Varsity:
15-12-9
Hang power cleans, 55#/45#
Chest-to-bar pull-ups
Handstand push-ups

Novice:
15-12-9
Hang power cleans, 35#/25#
Pull-ups
Handstand push-ups

Preteen:
12-9-6
Hang power cleans, 5# dumbbells-35# barbell
Pull-ups (progressions or assisted okay)
Handstand push-ups or hand-release push-ups

Elementary:
3 rounds
10 hang power cleans, unloaded-10#
10 pull-ups (progressions or assisted okay)

Preschool:
3 rounds
4 dip-shrug-drop-stands => 5-meter skip
4 monkey hangs => 5-meter giant steps
Tarzan rope swing

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00 EMOM
Muscle-ups or progressions

Mobility

Preteen:
5:00-10:00
Practice skin-the-cats and muscle-up

Elementary:
5:00-10:00
Practice skin-the-cats

Preschool:
3:00-5:00
Ring play

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