Monday, February 25th 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
Box jump snake => speed ladder => bear crawl => basic dot drill x 10 => 10 one-legged side-to-side hops, each leg => 50-meter high-knee skip => 50-meter side shuffle

Elementary and Preschool:
3x or 5:00
Box jump snake => speed ladder => bear crawl => basic dot drill x 10 => 5 one-legged side-to-side hops, each leg => 25-meter high-knee skip => 25-meter side shuffle

WOD –
Varsity:
12:00 AMRAP
4 handstand push-ups
8 kettlebell swings, 24kg/16kg
12 pull-ups

Junior Varsity:
12:00 AMRAP
4 handstand push-ups
8 kettlebell swings, 16kg/12kg
12 pull-ups

Novice:
12:00 AMRAP
2 handstand push-ups or 4 wall walk-ups
6 kettlebell swings, 12kg/8kg
8 pull-ups

Elementary:
6:00 AMRAP
2 wall walk-ups
4 kettlebell swings, unloaded-4kg
6 pull-ups (progressions or assisted okay)

Preschool:
5:00 AMRAP
1 wall walk-up or 2 push-ups
2 kettlebell swings, unloaded
2 monkey hangs

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Pistol squats

Elementary and Preschool:
5:00
Pistol squat practice

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