Thursday, December 20th 2012

CrossFit Kids

CrossFit Kids action

CROSSFIT SRI RAM ASHRAM, HARIDWAR INDIA

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. Here’s where to register: The Gauntlet. The event takes place on January 20, 2013, at the Los Angeles Fitness Expo.

Spaces are limited, so sign up quickly!

To be eligible, athletes must be ages 12-18 and attending middle school or high school.

Questions? Please contact .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
5:00
10 jumping jacks => 10 seconds in bottom of the squat => 10’ handstand walk => 100-meter run

Elementary and Preschool:
5:00
10 jumping jacks => 5 super-slow squats => wall walk-up => 50-meter run

WOD –
Varsity:
5 rounds
5 strict pull-ups
10 push press, 35#/30# dumbbells
50 double-unders

Junior Varsity:
5 rounds
5 strict pull-ups
10 push press, 30#/20# dumbbells
50 double-unders

Novice:
5 rounds
5 strict pull-ups
10 push press, 20#/15# dumbbells
50 double-unders

Elementary:
5 rounds
5 pull-ups (progressions or assisted okay)
10 push press, unloaded-5# dumbbells
15 double-unders or single-unders

Preschool:
3 rounds
5 pull-ups (progressions or assisted okay)
5 push press, unloaded
5 side-to-side hops over 6” hurdle

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Pistol squat practice

Elementary and Preschool:
5:00
Pistol squat practice

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