Sunday, March 17th 2013

CrossFit Kids

CrossFit Kids action

CrossFit for Hope
http://Kenya.CrossFit.com

The 2012 CFK Curriculum for middle and high school—teen and preteen is now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x
Bear crawl => forward roll => alligator crawl => forward roll => army crawl => forward roll => 5 perfect squats => 5 pull-ups => 1:00 double-unders

Elementary and Preschool:
3x
Bear crawl => forward roll => alligator crawl => forward roll => army crawl => forward roll => 5 super-slow squats => 4 monkey hangs => 1:00 double-unders

WOD –
Varsity:
3 x 6:00 AMRAP, rest 2:00 in between
100-meter run
5 dumbbell hang power cleans, 40#/30#
5 dumbbell push press, 40#/30#
10 squats

Junior Varsity:
3 x 6:00 AMRAP, rest 2:00 in between
100-meter run
5 dumbbell hang power cleans, 30#/20#
5 dumbbell push press, 30#/20#
10 squats

Novice:
3 x 5:00 AMRAP, rest 2:00 in between
100-meter run
5 dumbbell hang power cleans, 20#/15#
5 dumbbell push press, 20#/15#
10 squats

Elementary:
6:00 AMRAP
50-meter run
5 dumbbell hang power cleans, unloaded-8#
5 dumbbell push press, unloaded-8#
5 squats

Preschool:
5:00 AMRAP
25-meter run
5 dumbbell hang power cleans, unloaded
5 dumbbell push press, unloaded
5 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
2 rope climbs, 12’-15’

Elementary and Preschool:
5:00
Rope climb practice

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