Friday, February 22nd 2013

CrossFit Kids

CrossFit Kids action

CrossFit Central Kids

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
Bear crawl => 2 forward rolls => 5 squats => precision jump => 10 one-legged side-to-side hops, each leg => 50-meter carioca => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => 5 squats => precision jump => 5 one-legged side-to-side hops, each leg => 30-meter carioca => 15-meter side shuffle => 180-degree turn => 15-meter side shuffle

WOD –
Varsity:
4 x 4:00 AMRAPs, 2:00 rest in between
10 toes-to-bar
10 burpees
20 double-unders

Junior Varsity:
4 x 4:00 AMRAPs, 2:00 rest in between
10 toes-to-bar
10 burpees
20 double-unders

Novice:
4 x 4:00 AMRAPs, 2:00 rest in between
6 toes-to-bar
8 burpees
16 double-unders

Elementary:
2 x 4:00 AMRAPs, 2:00 rest in between
6 knee raises
6 burpees
12 double-unders or single-unders

Preschool:
4:00 AMRAP
3 knee raises
4 burpees
5 side-to-side hops over 6” hurdle

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Ice cream maker practice

Elementary and Preschool:
5:00
Ring play

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