Sunday, February 10th 2013

CrossFit Kids action

CrossFit makes people better, and through Hope for Kenya, we are reaching beyond the barbells and med balls to find solutions, create opportunities and inspire change for generations to come.
Click Here to find out more.

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 => 2 cartwheels => precision jump => balance beam => vault => 100-meter run

Elementary and Preschool:
3x or 5:00
10 jumping jacks => alligator crawl => cartwheel => precision jump => balance beam => broad jump => 50-meter run

WOD –
Varsity:
12:00 AMRAP
5 ring rows
10 ring dips
15 squats

Junior Varsity:
12:00 AMRAP
5 ring rows
10 ring dips
15 squats

Novice:
10:00 AMRAP
5 ring rows
5 ring dips
15 squats

Elementary:
6:00 AMRAP
5 ring rows or bar rows
5 jump-to-supports on rings or bar (jumping bar muscle-up progression)
10 squats

Preschool:
5:00 AMRAP
5 bar rows
5 jump-to-supports on bar (jumping bar muscle-up progression)
5 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Muscle-up practice

Elementary and Preschool:
5:00
Ring play or bar play

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