Sunday, November 18th 2012

CrossFit Kids

CrossFit Kids action

SAT Prep Mental Fitness

The CrossFit for HOPE Teen Competition at the Los Angeles Fitness Expo is coming January 20, 2013. Watch our Web site and the CrossFit Kids Facebook page for information.
Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Bear crawl => 2 forward rolls => balance beam => 10 one-legged side-to-side hops, each leg => 100-meter run => basic dot drill x 10

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => balance beam => 5 one-legged side-to-side hops, each leg => 50-meter run => basic dot drill x 10

WOD –
Varsity:
2 x 8:00 AMRAP
4 toes-to-bar
8 box jumps, 24”/20”
4 strict pull-ups
8 squats
Rest 2:00 between each cycle.

Junior Varsity:
2 x 8:00 AMRAP
4 toes-to-bar
8 box jumps, 24”/20”
4 strict pull-ups
8 squats
Rest 2:00 between each cycle.

Novice:
2 x 8:00 AMRAP
4 toes-to-bar
8 box jumps, 24”/20”
4 strict pull-ups
8 squats
Rest 2:00 between each cycle.

Elementary:
8:00 AMRAP
4 toes-to-bar, knees-to-elbow, or knee raises
8 box jumps, 12”-24”
4 pull-ups (progressions or assisted okay)
8 squats

Preschool:
5:00 AMRAP
4 knee raises
4 box jumps, 10”-12”
4 monkey hangs
4 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
15’ Handstand walk to roll out

Elementary and Preschool:
5:00
Handstand practice

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