Friday, March1st 2013

CrossFit Kids
CrossFit Kids action

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 jumping jacks => 10 squats => 5 burpees => bear crawl => basic dot drill x 10 => 50-meter run => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
5 jumping jacks => 5 squats => 5 burpees => bear crawl => basic dot drill x 10 => 25-meter run => 25-meter high-knee skip

WOD –
Varsity:
12:00 AMRAP
7 thrusters, 115#/85#
7 box jumps, 30”/24”

Junior Varsity:
10:00 AMRAP
7 thrusters, 60#/50#
7 box jumps, 30”/24”

Novice:
10:00 AMRAP
7 thrusters, 35#/25#
7 box jumps, 24”/20”

Elementary:
6:00 AMRAP
7 thrusters, unloaded-10#
7 box jumps, 12”-24”

Preschool:
5:00 AMRAP
5 thrusters, unloaded
5 box jumps, 10”-12”

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Muscle-ups
Or
5:00
Muscle-up progressions

Elementary and Preschool:
5:00
Ring row practice

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