Wednesday, October 23, 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 PVC pass-throughs => handstand walk or bear crawl => 10 squats => 10 one-legged side-to-side hops, each leg => speed ladder => agility course => broad jump => 100-meter run

Elementary and Preschool:
3x or 5:00
Alligator crawl => 5 squats => 10 one-legged side-to-side hops, each leg => speed ladder => 2 forward rolls => broad jump => 25-50-meter run

WOD –
Varsity:
4 rounds
3 muscle-ups
9 overhead squats, 95#/65#
18 burpees

Junior Varsity:
4 rounds
3 muscle-ups
9 overhead squats, 55#/45#
18 burpees

Novice:
3 rounds
2 muscle-ups
8 overhead squats, 35#/25#
16 burpees

Elementary:
4 rounds
5 pull-ups (progressions or assisted okay)
7 front squats, unloaded-10#
9 burpees

Preschool:
3 rounds
5-meter bear crawl
5 squats
5 burpees

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Accumulate 1:30 in L-sit
Shoulder and hip mobility

Elementary:
5:00-10:00
L-sit practice
Headstand practice

Preschool:
5:00
Headstand practice

Leave a Reply

*

captcha

Please enter the CAPTCHA text