Sunday, January 20th 2013

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.

The Gauntlet at the Los Angeles Fitness Expo is here. Want to compete next time? Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
5 burpees => 10 squats => bear crawl => 2 forward rolls => dip walk => 10 one-legged side-to-side hops, each leg => 100-meter run

Elementary and Preschool:
3x or 5:00
5 burpees => 5 squats => bear crawl => forward roll => dip walk => 10 one-legged side-to-side hops, each leg => 50-meter run

WOD –
Varsity:
“Nate”
20:00 AMRAP
2 muscle-ups
4 handstand push-ups
8 kettlebell swings, 32 kg

Junior Varsity:
“Nate”
15:00 AMRAP
2 muscle-ups
4 handstand push-ups
8 kettlebell swings, 24 kg

Novice:
“Nate”
12:00 AMRAP
2 muscle-ups (progressions okay)
4 handstand push-ups
8 kettlebell swings, 16 kg

Elementary:
“Li’l Nate”
6:00-8:00 AMRAP
2 ring or standard pull-ups (progressions or assisted okay)
4 push-ups
8 kettlebell swings, unloaded-4 kg

Preschool:
“PeeWee Nate”
5:00 AMRAP
2 pull-ups (progressions or assisted okay)
4 push-ups
6 kettlebell swings, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
10 hollow rocks
10 supermen
10 sit-ups

Elementary and Preschool:
10 supermen
10 sit-ups

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