Saturday, October 13th 2012


CrossFit Kids

CrossFit Kids action

Infant Swim Resource

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

Mark your calendars! The CrossFit Kids Teen Gauntlet returns! January 20, 2013, at the Los Angeles Fitness Expo. Watch our Web site and the CrossFit Kids Facebook page for details.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
5:00
Bear crawl => forward roll => 10’ handstand walk => agility ladder => 100-meter run

Elementary and Preschool:
5:00
Bear crawl => cartwheel => agility ladder => 50-meter run

WOD –
Varsity:
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.
First 8 intervals: pull-ups
Second 8 intervals: push-ups
Third 8 intervals: sit-ups
Fourth 8 intervals: squats
There is no rest between exercises.
Count total reps.

Junior Varsity:
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.
First 8 intervals: pull-ups
Second 8 intervals: push-ups
Third 8 intervals: sit-ups
Fourth 8 intervals: squats
There is no rest between exercises.
Count total reps.

Novice:
“Tabata Something Else”
Complete 16 intervals of 20 seconds of work followed by ten seconds of rest.
First 4 intervals: pull-ups
Second 4 intervals: push-ups
Third 4 intervals: sit-ups
Fourth 4 intervals: squats
There is no rest between exercises.
Count total reps.

Elementary:
“Tabata Something Else”
Complete 8 intervals of 20 seconds of work followed by ten seconds of rest.
First 2 intervals: pull-ups (progressions and assisted okay) or monkey hangs
Second 2 intervals: push-ups
Third 2 intervals: sit-ups
Fourth 2 intervals: squats
There is no rest between exercises.
Count total reps.

Preschool:
“Tabata Something Else”
Complete 8 intervals of 20 seconds of work followed by ten seconds of rest.
First 2 intervals: pull-ups (progressions and assisted okay) or monkey hangs
Second 2 intervals: push-ups
Third 2 intervals: sit-ups
Fourth 2 intervals: squats
There is no rest between exercises.
Count total reps.

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Mobility work

Elementary and Preschool:
5:00
Mobility fun

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