Friday, October 26th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Kids Devotion

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

Watch our Web site and the CrossFit Kids Facebook page for information on the CrossFit Kids Teen Gauntlet, January 20, 2013, at the Los Angeles Fitness Expo.
Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 mountain climbers => 10 jumping jacks => basic dot drill x 10 => 3 broad jumps => 10 side-to-side hops, each leg

Elementary and Preschool:
3x or 5:00
6 mountain climbers => 6 jumping jacks => basic dot drill x 10 => 2 broad jumps => 6 side-to-side hops, each leg

WOD –
Varsity:
7:00 AMRAP, ascending ladder
3-6-9-12-15, etc, reps of the following:
Hang power cleans, 95#/65#
Pull-ups

Junior Varsity:
7:00 AMRAP, ascending ladder
3-6-9-12-15, etc, reps of the following:
Hang power cleans, 55#/45#
Pull-ups

Novice:
7:00 AMRAP, ascending ladder
3-6-9-12-15, etc, reps of the following:
Hang power cleans, 35#/25#
Pull-ups

Elementary:
7:00 AMRAP
7 hang power cleans, PVC-10#
7 pull-ups (progressions or assisted okay)

Preschool:
6:00 AMRAP
6 hang power cleans, PVC-10#
6 pull-ups (progressions or assisted okay)

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
15’ handstand walk
3 wall walk-ups

Elementary and Preschool:
5:00
Wall walk-ups

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