Friday, January 4th 2013

CrossFit Kids

CrossFit Kids action

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
5x or 5:00
5 burpees => bear crawl => forward roll => balance beam => basic dot drill x 10

Elementary and Preschool:
5x or 5:00
5 burpees => bear crawl => forward roll => balance beam => basic dot drill x 10

WOD –
Varsity:
“Helen”
3 rounds
400-meter run
21 kettlebell swings, 24 kg/16 kg
12 pull-ups

Junior Varsity:
“Helen”
3 rounds
400-meter run
21 kettlebell swings, 16 kg/12 kg
12 pull-ups

Novice:
“Helen”
3 rounds
400-meter run
21 kettlebell swings, 12 kg/8 kg
12 pull-ups

Elementary:
“Li’l Helen”
3 rounds
100-meter run
12 kettlebell swings, unloaded-4 kg
6 pull-ups (progressions or assisted okay)

Preschool:
“PeeWee Helen”
3 rounds
50-meter run
6 kettlebell swings, unloaded
4 pull-ups (progressions or assisted okay)

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Font lever practice

Elementary and Preschool:
5:00
Ring play

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