Friday, February 1st 2013

CrossFit Kids

CrossFit Kids action

hope.crossfit.com
100 percent of the donations go directly to Hope for Kenya to build schools, water cisterns, desks and the like.

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 PVC pass-throughs => 10 jumping jacks => 5 perfect squats => bear crawl => forward roll => 100-meter run => vault

Elementary and Preschool:
3x or 5:00
5 PVC pass-throughs => 5 jumping jacks => 5 super-slow squats => bear crawl => forward roll => 50-meter run => broad jump

WOD –
Varsity:
4 rounds
250-meter row
1 rope climb
10 power cleans, 95#/65#
10 burpees

Junior Varsity:
4 rounds
250-meter row
1 rope climb
10 power cleans, 55#/45#
10 burpees

Novice:
4 rounds
250-meter row
1 rope climb
10 power cleans, 35#/25#
10 burpees

Elementary:
3 rounds
100-meter row
1 beginner rope climb
5 power cleans, unloaded-10#
5 burpees

Preschool:
3 rounds
35-meter run
1 beginner rope climb
5 power cleans, unloaded
5 burpees

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Strict pull-ups

Elementary and Preschool:
5:00
Pull-up practice

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