Monday, November 5th 2012

CrossFit Kids

CrossFit Kids action

The CrossFit for HOPE Teen Competition at the Los Angeles Fitness Expo is coming January 20, 2013. Watch our Web site and the CrossFit Kids Facebook page for information.
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
5 squats => alligator crawl => forward roll => balance beam => monkey bar pass => basic dot drill x10 => 100-meter run

Elementary and Preschool:
3x or 5:00
5 squats => alligator crawl => forward roll => balance beam => 4 monkey hangs => basic dot drill x10 => 50-meter run

WOD –
Varsity:
Ascending=>Descending Chipper
10 pull-ups
20 thrusters, 75#/55#
30 box jumps, 24”/20”
40 snatches, 75#/55#
50 double-unders
Then descend back through the movements starting with snatches.

Junior Varsity:
Ascending=>Descending Chipper
10 pull-ups
15 thrusters, 45#/35#
20 box jumps, 24”/20”
25 snatches, 45#/35#
30 double-unders
Then descend back through the movements starting with snatches.

Novice:
Ascending=>Descending Chipper
10 pull-ups
15 thrusters, 35#/25#
20 box jumps, 24”/20”
25 snatches, 35#/25#
30 double-unders
Then descend back through the movements starting with snatches.

Elementary:
Ascending=>Descending Chipper
6 pull-ups (progressions or assisted okay)
7 thrusters, unloaded-10#
8 box jumps, 12”-24”
9 snatches, unloaded-10#
10 tuck jumps
Then descend back through the movements starting with snatches.

Preschool:
Ascending=>Descending Chipper
6 pull-ups (progressions or assisted okay)
7 thrusters, unloaded
8 box jumps, 10”-12”
9 snatches, unloaded
10 tuck jumps
Then descend back through the movements starting with snatches.

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
10 hollow rock-to-superman

Elementary and Preschool:
10 hollow rock-to-superman

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