Wednesday, March 5, 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 => 10 mountain climbers => 5-10-second L-hang => 10 one-legged side-to-side hops, each leg => speed ladder => 50-meter high-knee skip => 50-meter carioca

Preteen:
3x or 5:00
Handstand walk or bear crawl => 10 squats => 10 mountain climbers => 5-second L-hang => 10 one-legged side-to-side hops, each leg => speed ladder => 50-meter high-knee skip => 50-meter carioca

Elementary:
3x or 5:00
Bear crawl => 5 squats => 5 mountain climbers => 5-10-second bar hang => 10 one-legged side-to-side hops, each leg => speed ladder => 25-meter high-knee skip => 25-meter carioca

Preschool:
3x or 5:00
Bear crawl => 3 super-slow squats => forward roll => bar hang => 3 one-legged hops, each leg => 3 broad jumps

WOD –
Varsity:
5 rounds
1000-meter row
30 good mornings, 45#
30 butterfly sit-ups

Junior Varsity:
4 rounds
1000-meter row
30 good mornings, 35#
30 butterfly sit-ups

Novice:
4 rounds
750-meter row
15 good mornings, 15#
20 sit-ups

Preteen:
3 rounds
500-meter row
10 good mornings, PVC
15 sit-ups

Elementary:
5 rounds
100-meter row
10 lunges
10 sit-ups

Preschool:
3 rounds
3 super-slow squats => 5-meter giant steps
3 sit-ups => 5-meter bunny hop
15-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
10:00
Mobility with hamstring and hip focus

Preteen:
3x
Max broad jump

Elementary:
Nutrition: Discuss favorite and healthiest fruits

Preschool:
3:00-5:00
Farmers and lumberjacks

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