CrossFit Kids | Forging the Future of Fitness

Saturday, May 25th 2013

CrossFit Kids

Anchor 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
3 rolling burpees => 5 squats => 3 rolling burpees => 5 squats => 10 one-legged side-to-side hops, each leg => basic dot drill x 10 => 3 broad jumps

Elementary and Preschool:
3x or 5:00
3 rolling burpees => 5 squats => 3 rolling burpees => 5 squats => 10 one-legged side-to-side hops, each leg => basic dot drill x 10 => 3 broad jumps

WOD –
Varsity:
4 rounds
2 rope climbs
6 box jumps, 33”/30”
8 kettlebell swings, 32kg/24kg
200-meter run

Junior Varsity:
4 rounds
2 rope climbs
6 box jumps, 30”/24”
8 kettlebell swings, 24kg/16kg
200-meter run

Novice:
3 rounds
2 rope climbs
6 box jumps, 24”
8 kettlebell swings, 16kg/12kg
200-meter run

Elementary:
4 rounds
2 rope climbs or beginner rope climbs
6 box jumps, 12”-24”
8 kettlebell swings, unloaded-4kg
100-meter run

Preschool:
3 rounds
2 beginner rope climbs
6 box jumps, 10”-12”
8 kettlebell swings, unloaded
25-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Strict pull-ups

Elementary and Preschool:
5:00-10:00
Pull-up practice

Posted by Jeff Martin on 05/24

Friday, May 24th 2013

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
10 jumping jacks => zigzag bear crawl around cones => 2 forward rolls => precision jump => 10 vertical jumps to a target => 2 cartwheels => 50-meter carioca => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
10 jumping jacks => zigzag bear crawl around cones => 2 forward rolls => precision jump => 10 vertical jumps to a target => 2 cartwheels => 25-meter carioca => 25-meter back pedal

WOD –
Varsity:
15:00 AMRAP
9 push press, 95#/65#
18 wall ball shots, 20#/14#, 10’ target
36 double-unders

Junior Varsity:
15:00 AMRAP
9 push press, 55#/45#
18 wall ball shots, 14#/10#, 10’ target
36 double-unders

Novice:
12:00 AMRAP
7 push press, 35#/25#
14 wall ball shots, 10#/8#, 8’-10’ target
28 double-unders

Elementary:
10:00 AMRAP
7 push press, unloaded-10#
14 wall ball shots, dodgeball-6#, 7’-8’ target
21 double-unders or single-unders

Preschool:
5:00 AMRAP
5 push press, unloaded
5 wall ball shots, dodgeball, 5’-6’ target
5 side-to-side hops over 6” hurdle

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Max standing broad jump

Elementary and Preschool:
3x
Max standing broad jump

Posted by Jeff Martin on 05/23

Thursday, May 23rd 2013

CrossFit Kids

CrossFit For HOPE

CrossFit Kids Homework
Define:
Novel

Solve:
4 x 3 + 1 + (1 X 8/4) = ?

Posted by Jeff Martin on 05/22

Wednesday, May 22nd 2013

CrossFit Kids

CrossFit Kids Rochester

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 jumping jacks => 2 cartwheels => 3 strict pull-ups => 5 squats => bear crawl => 3 broad jumps => 100-meter run

Elementary and Preschool:
3x or 5:00
10 jumping jacks => 2 cartwheels => 4 monkey hangs => 5 squats => bear crawl => 3 broad jumps => 50-meter run

WOD –
Varsity:
“Son of Kong”
10:00 AMRAP
1 deadlift, 275#/185#
2 muscle-ups
3 squat cleans, 155#/105
4 handstand push-ups

Junior Varsity:
“Son of Kong”
10:00 AMRAP
1 deadlift, 135#/95#
2 muscle-ups
3 squat cleans, 75#/55
4 handstand push-ups

Novice:
“Son of Kong”
8:00 AMRAP
1 deadlift, 75#/55#
2 muscle-ups OR 2 strict pull-ups and 2 dips
3 squat cleans, 45#/35
4 handstand push-ups OR 4 wall walk-ups

Elementary:
10:00 AMRAP
1 deadlift, unloaded-10#
2 ring rows AND 2 jump-to-support with 2-second holds
3 power cleans INTO front squats, unloaded-10#
4 wall walk-ups

Preschool:
5:00 AMRAP
2 deadlifts, unloaded
2 ring rows
2 power cleans INTO front squats, unloaded
2 wall walk-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2 x
6:00 EMOM
Rope climbs (Varsity should attempt legless climbs)

Elementary and Preschool:
5:00-10:00
Rope climbing practice

Posted by Jeff Martin on 05/21

Tuesday, May 21st 2013

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 => 2 forward rolls => 10 jumping jacks => alligator crawl => 10 one-legged side-to-side hops, each leg => army crawl => 5 perfect squats => 50-meter high-knee skip => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle

Elementary and Preschool:
3x or 5:00
Bear crawl => 2 forward rolls => 10 jumping jacks => alligator crawl => 10 one-legged side-to-side hops, each leg => army crawl => 5 super-slow squats => 25-meter high-knee skip => 12.5-meter side shuffle => 180-degree turn => 12.5-meter side shuffle

WOD –
Varsity:
3 x 5:00 AMRAP, rest 2:00 in between
10 hand-release push-ups
100-meter run
10 pull-ups
100-meter run

Junior Varsity:
3 x 5:00 AMRAP, rest 2:00 in between
10 hand-release push-ups
100-meter run
10 pull-ups
100-meter run

Novice:
3 x 5:00 AMRAP, rest 2:00 in between
6 hand-release push-ups
100-meter run
8 pull-ups
100-meter run

Elementary:
2 x 5:00 AMRAP, rest 2:00 in between
6 hand-release push-ups
100-meter run
6 pull-ups (progressions or assisted okay)
100-meter run

Preschool:
5:00 AMRAP
4 hand-release push-ups
25-meter run
4 monkey hangs
25-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Accumulate 1:30 in L-sit
2 x max set handstand push-ups

Elementary and Preschool:
5:00-10:00
L-sit practice
Wall walk-up practice

Posted by Jeff Martin on 05/20

Monday, May 20th 2013

CrossFit Kids

Adventure 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
4 x 25-meter shuttle run

Elementary and Preschool:
3x
4 x 25-meter shuttle run

WOD –
Varsity:
Thruster (95#/65#)/box jump (24”/20”) ladder
Minute One: 1 thruster and 1 box jump
Minute Two: 2 thrusters and 2 box jumps
Minute Three: 3 thrusters and 3 box jumps
And so on, until reps cannot be completed in the minute

Junior Varsity:
Thruster (55#/45#)/box jump (24”/20”) ladder
Minute One: 1 thruster and 1 box jump
Minute Two: 2 thrusters and 2 box jumps
Minute Three: 3 thrusters and 3 box jumps
And so on, until reps cannot be completed in the minute

Novice:
Thruster (35#/25#)/box jump (20”) ladder
Minute One: 1 thruster and 1 box jump
Minute Two: 2 thrusters and 2 box jumps
Minute Three: 3 thrusters and 3 box jumps
And so on, until reps cannot be completed in the minute

Elementary:
Thruster (unloaded-10#)/box jump (12”-24”) ladder
Minute One: 1 thruster and 1 box jump
Minute Two: 2 thrusters and 2 box jumps
Minute Three: 3 thrusters and 3 box jumps
And so on, until reps cannot be completed in the minute

Preschool:
Thruster (unloaded)/box jump (10”-12”) ladder
Time cap 6:00
Minute One: 1 thruster and 1 box jump
Minute Two: 2 thrusters and 2 box jumps
Minute Three: 3 thrusters and 3 box jumps
And so on, until reps cannot be completed in the minute

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
Max set strict pull-ups

Elementary and Preschool:
2x
Max set pull-ups or monkey hangs

Posted by Jeff Martin on 05/19

Sunday, May 19th 2013

CrossFit Kids

CrossFit Kids Initiative: Hope Floats

CrossFit Kids Homework
Define:
Aver

Solve:
The difference of two numbers is 15 and one-fifth of their sum is 9. What are the two numbers?

Posted by Jeff Martin on 05/18