Wednesday, November 20, 2013

CrossFit Kids
CrossFit Kids action

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
10 squats => 2 forward rolls => 10 mountain climbers => 2 forward rolls => 10-second bar hang => 2 cartwheels => 10 lunge steps => 2 cartwheels => 3 broad jumps

Elementary and Preschool:
3x or 5:00
5-10 squats => 2 forward rolls => 5-10 mountain climbers => 2 forward rolls => 5-10-second bar hang => 2 cartwheels => 5-10 lunge steps => 2 cartwheels => 3 broad jumps

WOD –
Varsity:
3 rounds
500-meter row
15 wall ball shots, 20#/14#, 10’ target
15 burpees

Rest 3:00

3 rounds
400-meter run
15 thrusters, 95#/65#
15 burpees

Junior Varsity:
3 rounds
500-meter row
15 wall ball shots, 14#/10#, 10’ target
15 burpees

Rest 3:00

3 rounds
400-meter run
15 thrusters, 55#/45#
15 burpees

Novice:
3 rounds
300-meter row
12 wall ball shots, 10#/8#, 9’ target
12 burpees

Rest 3:00

3 rounds
400-meter run
12 thrusters, 35#/25#
12 burpees

Elementary:
3 rounds
200-meter run
12 thrusters, unloaded-10#
8 burpees

Preschool:
3 rounds
5-meter army crawl
5 thrusters, unloaded
5-meter angry gorilla walk
5 burpees
5-meter crab walk

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
30-second L-sit hold
20 butterfly sit-ups

Elementary:
2x
10 supermen
10 sit-ups

Preschool:
2x
5 supermen
5 sit-ups

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