Wednesday, October 16, 2013

The Teen Gauntlet
CrossFit Kids action
The Teen Gauntlet

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
5 perfect squats => 2 cartwheels => 5 perfect squats => 2 broad jumps => 3 strict pull-ups => 2 forward rolls => basic dot drill x 10 => 50-meter alternating side shuffle => 50-meter carioca

Elementary and Preschool:
3x or 5:00
5 super-slow squats => 2 cartwheels => 5 super-slow squats => angry gorilla walk => 2 monkey hangs => 2 forward rolls => basic dot drill x 10 => 25-meter side shuffle => 25-meter skip

WOD –
Varsity:
15:00 AMRAP
9 deadlifts, 185#/130#
9 toes-to-bar
9 box jumps, 30”/24”

Junior Varsity:
15:00 AMRAP
9 deadlifts, 115#/75#
9 toes-to-bar
9 box jumps, 30”/24”

Novice:
12:00 AMRAP
7 deadlifts, 75#/55#
7 toes-to-bar
7 box jumps, 20”

Elementary:
9:00 AMRAP
6 deadlifts, unloaded-10#
6 toes-to-bar, knees-to-elbows, or knee raises
6 box jumps, 12”-24”

Preschool:
5:00 AMRAP
5 deadlifts, unloaded
5 sit-ups
5 box jumps, 10”-12”

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Hip, hamstring, calf, and ankle mobility

Elementary:
2x
10 walking lunges
10 supermen

Preschool:
10 walking lunges
10 supermen

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