Saturday, February 23rd 2013

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
Alligator crawl => army crawl => bear crawl => forward roll => box jump snake => monkey bar pass => speed ladder => 100-meter run

Elementary and Preschool:
3x or 5:00
Alligator crawl => army crawl => bear crawl => forward roll => box jump snake => 4 monkey hangs => speed ladder => 50-meter run

WOD –
Varsity:
5 rounds
250-meter row
1 rope climb, 15’
10 deadlifts, 225#/155#
20 push-ups

Junior Varsity:
5 rounds
250-meter row
1 rope climb, 15’
10 deadlifts, 115#/75#
20 push-ups

Novice:
5 rounds
250-meter row
1 rope climb, 12’
10 deadlifts, 75#/55#
10 push-ups

Elementary:
3 rounds
50-meter row
1 beginner rope climb
5 deadlifts, unloaded-10#
5 push-ups

Preschool:
3 rounds
35-meter run
1 beginner rope climb
5 deadlifts, unloaded
5 push-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Strict pull-ups

Elementary and Preschool:
5:00
Pull-up practice

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