Saturday, February 16th 2013

CrossFit Kids
CrossFit Kids action

CFK RPAL program Roseville, CA

A host of projects can be funded by the CrossFit community. School rooms, rainwater-collection systems and desks are some of the options, but CrossFitters can also help Kenyans improve their diets via chicken coops, small fish ponds, sustainable gardens filled with diverse produce, and more. The overall goal is to improve the lives of Africans by improving their health and giving them every chance to get a good education. No donation is too small, and even the smallest contributions can help the CrossFit efforts. Get involved. http://www.Kenya.CrossFit.com

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 => alligator crawl => 10 lunge steps => army crawl => basic dot drill x 10 => 25-meter high-knee skip => 25-meter bum kickers => 50-meter run

Elementary and Preschool:
3x or 5:00
5 jumping jacks => alligator crawl => 5 lunge steps => army crawl => basic dot drill x 10 => 15-meter high-knee skip => 15-meter bum kickers => 30-meter run

WOD –
Varsity:
Hope for Kenya
12:00 AMRAP
50 squats
30 push-ups
15 pull-ups

Junior Varsity:
Hope for Kenya
12:00 AMRAP
50 squats
30 push-ups
15 pull-ups

Novice:
Hope for Kenya
12:00 AMRAP
50 squats
30 push-ups
15 pull-ups

Elementary:
Hope for Kenya
6:00 AMRAP
10 squats
8 push-ups
6 pull-ups (progressions or assisted okay)

Preschool:
Hope for Kenya
5:00 AMRAP
5 squats
4 push-ups
3 monkey hangs

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
25 sit-ups
10 hollow rocks

Elementary and Preschool:
2 x
10 sit-ups

Leave a Reply

*

captcha

Please enter the CAPTCHA text