Wednesday, May 8th 2013

CrossFit Kids
CrossFit Kids action

Practice CrossFit Kids

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
Bear crawl => forward roll => army crawl => forward roll => crab walk => 10 squats => 50-meter high-knee skip => 50-meter back pedal => 100-meter run

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => army crawl => forward roll => crab walk => 10 squats => 50-meter high-knee skip => 50-meter back pedal => 100-meter run

WOD –
Varsity:
3 x 5:00 AMRAP, rest 2:00 in between
9 pull-ups
12 box jumps, 24”/20”
15 push press, 75#/55#

Junior Varsity:
3 x 5:00 AMRAP, rest 2:00 in between
9 pull-ups
12 box jumps, 24”/20”
15 push press, 45#/35#

Novice:
3 x 5:00 AMRAP, rest 2:00 in between
8 pull-ups
10 box jumps, 24”/20”
12 push press, 25#/15#

Elementary:
2 x 5:00 AMRAP, rest 2:00 in between
6 pull-ups (progressions or assisted okay)
9 box jumps, 12”-24”
12 push press, unloaded-10#

Preschool:
5:00 AMRAP
4 monkey hangs
5 box jumps, 10”-12”
6 push press, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Handstand push-ups
Pistol squats (progressions okay)

Elementary and Preschool:
5:00-10:00
Wall walk-ups and pistol squat practice

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