Friday, February 15th 2013

CrossFit Kids

CrossFit Kids action

Hope for Kenya
A baby was born in the clinic in Myenzeni in early November, but the mother wasn’t from there. She walked six miles to give birth, and 12 hours later she walked six miles back. Luvuno Rama, who is 22 years old, never went to school but is determined that her new son, Hamisi, will. Kenya.CrossFit.com

The 2012 CFK Lesson Plans for middle and high school- Teen and preteen are now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 squats => 5 burpees => bear crawl => monkey bar pass => 50-meter side shuffle => 25-meter back pedal => 180-degree turn => 25-meter sprint

Elementary and Preschool:
3x or 5:00
5 squats => 5 burpees => bear crawl => 4 monkey hangs => 25-meter side shuffle => 12.5-meter back pedal => 180-degree turn => 12.5-meter sprint

WOD –
Varsity:
3 rounds
30 overhead squats, 75#/55#
200-meter run
60 double-unders

Junior Varsity:
3 rounds
30 overhead squats, 45#/35#
200-meter run
60 double-unders

Novice:
3 rounds
20 overhead squats, 25#/15#
200-meter run
40 double-unders

Elementary:
3 rounds
10 front squats, unloaded-10#
100-meter run
20 double-unders or single-unders

Preschool:
3 rounds
5 front squats, unloaded
35-meter run
5 side-to-side hops over 6” hurdle

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
3-meter lateral wall walk
Accumulate 30-second L-sit

Elementary and Preschool:
3 x
1 wall walk-up
3 L-sit attempts

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