Saturday, March 2nd 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
Alligator crawl => 10 vertical jumps => monkey bar pass => 5 push-ups => 10 side-to-side hops => 200-meter run

Elementary and Preschool:
3x or 5:00
Alligator crawl => 5 vertical jumps => monkey bar pass => 5 push-ups => 5 side-to-side hops => 100-meter run

WOD –
Varsity:
3 x 5:00 AMRAPs, 2:00 rest in between
4 shoulder press, 95#/65#
8 pull-ups
32 double-unders

Junior Varsity:
3 x 5:00 AMRAPs, 2:00 rest in between
4 shoulder press, 55#/45#
8 pull-ups
32 double-unders

Novice:
3 x 5:00 AMRAPs, 2:00 rest in between
3 shoulder press, 35#/25#
6 pull-ups
24 double-unders

Elementary:
6:00 AMRAP
4 shoulder press, unloaded-10#
5 pull-ups (progressions or assisted okay)
10 double-unders or single-unders

Preschool:
5:00 AMRAP
4 shoulder press, unloaded
4 monkey hangs
4 tuck jumps

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
15’ handstand walk
3 forward rolls

Elementary and Preschool:
5:00
Handstand practice

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