Wednesday, May 28, 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:
200-meter run => wall squat => 200-meter run => Spiderman stretch and pigeon stretch => 200-meter run => banded shoulder distraction

Preteen:
3x or 5:00
Alligator crawl => 5 perfect squats => 5 push-ups => forward roll => basic dot drill x 10 => 50-meter high-knee skip => 50-meter run

Elementary:
3x or 5:00
Alligator crawl => 5 super-slow squats => 5 burpees => forward roll => basic dot drill x 10 => 25-meter high-knee skip => 25-meter run

Preschool:
3:00
Run => skip => hop

WOD –
Varsity:
20:00 AMRAP
10 thrusters, 65#/45#
10 burpees
100-meter run

Junior Varsity:
20:00 AMRAP
10 thrusters, 45#/35#
10 burpees
100-meter run

Novice:
20:00 AMRAP
10 thrusters, 25#/15#
10 burpees
100-meter run

Preteen:
10:00 AMRAP
10 thrusters, 5# dumbbells-15# barbell
10 burpees
100-meter run

Elementary:
8:00 AMRAP
5 thrusters, unloaded-10#
5 burpees
50-meter run

Preschool:
4:00 AMRAP
3 super-slow squats => 5 giant steps
3 push-up-the-sky presses, unloaded => 5 bunny hops
3 burpees => forward roll

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
50 toes-to-bar
Accumulate 1:30 in L-sit

Mobility

Preteen:
5:00
L-sit practice

Elementary:
5:00-10:00
Dodgeball

Preschool:
3:00-5:00
Musical medicine balls w/animal walks and crawls

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