Friday, January 25th 2013

CrossFit Kids

CrossFit Kids action

CrossFit Kids Obstacle Course at the LA Fitness Expo

The New 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
Cartwheel => bear crawl => 10 squats => 10 vertical jumps w/two-hand touch to target 6”-12” overhead => 50-meter side shuffle => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
Cartwheel => bear crawl => 5 squats => 5 vertical jumps w/two-hand touch to target overhead => 25-meter side shuffle => 25-meter high-knee skip

WOD –
Varsity:
3 x 5:00 AMRAP, rest 2:00 in between
100-meter run
5 broad jumps
10 chest-to-bar pull-ups

Junior Varsity:
3 x 5:00 AMRAP, rest 2:00 in between
100-meter run
5 broad jumps
10 chest-to-bar pull-ups

Novice:
3 x 5:00 AMRAP, rest 2:00 in between
100-meter run
5 broad jumps
10 pull-ups

Elementary:
2 x 5:00 AMRAP, rest 2:00 in between
50-meter run
5 broad jumps
5 pull-ups (progressions or assisted okay) or monkey hangs

Preschool:
4:00 AMRAP
25-meter run
3 broad jumps
3 pull-ups (progressions or assisted okay) or monkey hangs

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
2 rope climbs, 15’
15’ handstand walk

Elementary and Preschool:
3 x
1 beginner rope climb
1 handstand attempt (w/spotter)

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