Sunday, December 23rd 2012

CrossFit Kids

CrossFit Kids action

CrossFit For Hope: SAT prep Mental Fitness

The New 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 mountain climbers => 2 forward rolls => alligator crawl => 10 lunge steps => basic dot drill x 10 => 50-meter high-knee skip => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
10 mountain climbers => forward roll => alligator crawl => 10 lunge steps => basic dot drill x 10 => 25-meter high-knee skip => 25-meter back pedal

WOD –
Varsity:
4 x 4:00 AMRAP
5 toes-to-bar
10 push-ups
15 squats
Rest 1:00 between cycles.

Junior Varsity:
4 x 4:00 AMRAP
5 toes-to-bar
10 push-ups
15 squats
Rest 1:00 between cycles.

Novice:
4 x 4:00 AMRAP
5 toes-to-bar or knees-to-elbows
10 push-ups
15 squats
Rest 1:00 between cycles.

Elementary:
2 x 5:00 AMRAP
3 knees-to-elbows or knee raises
6 push-ups
9 squats
Rest 1:00 between cycles.

Preschool:
6:00 AMRAP
3 knee raises
6 push-ups
9 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2 x
25 sit-ups
Accumulate 30 seconds in an L-sit hold

Elementary and Preschool:
2 x
10 sit-ups
3 L-sit attempts

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