Sunday, January 6th 2013

CrossFit Kids

CrossFit Kids action

CrossFit For Hope: SAT Prep, Mental Fitness Initiative

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 coming January 20, 2013.
Come check it out! 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
10 PVC pass-throughs => bear crawl => 10 burpees => 50-meter high-knee skip => 50-meter bum kickers

Elementary and Preschool:
5 PVC pass-throughs => bear crawl => 5 burpees => 25-meter high-knee skip => 25-meter bum kickers

WOD –
Varsity:
“Rolling Randy”
75 power snatches, 75#/55#
Every time the bar is put down, perform 3 front flips (do not flip unless you have pads and a qualified spotter; sub 5 forward rolls).

Junior Varsity:
“Rolling Randy”
75 power snatches, 55#/45#
Every time the bar is put down, perform 5 forward rolls.

Novice:
“Rolling Randy”
75 power snatches, 35#/25#
Every time the bar is put down, perform 3 forward rolls.

Elementary:
“Li’l Rolling Randy”
5 rounds
8 power snatches, unloaded-10#
Do 2 forward rolls between each round.

Preschool:
“PeeWee Rolling Randy”
5 rounds
5 power snatches, unloaded
Do 1 forward roll between each round.

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Perfect plank push-ups

Elementary and Preschool:
5:00
Plank wars

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