Thursday, February 21st 2013

CrossFit Kids
CrossFit Kids action
Neighborhood CrossFit Kids
Teen Gauntlet- CrossFit For Hope

The 2012 CFK Lesson Plans for middle and high school- Teen and preteen are now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => broad jump => crab walk => 10 vertical jumps => 10 walking lunges => basic dot drill x 10

Elementary and Preschool:
3x or 5:00
5 PVC pass-throughs => broad jump => crab walk => 5 vertical jumps => 5 walking lunges => basic dot drill x 10

WOD –
Varsity:
3 rounds
10 power snatch, 95#/65#
200-meter shuttle run (50-meter lengths)
Rest 3:00
3 rounds
10 power cleans, 95#/65#
200-meter shuttle run (50-meter lengths)

Junior Varsity:
3 rounds
10 power snatch, 55#/45#
200-meter shuttle run (50-meter lengths)
Rest 3:00
3 rounds
10 power cleans, 55#/45#
200-meter shuttle run (50-meter lengths)

Novice:
3 rounds
10 power snatch, 35#/25#
100-meter shuttle run (25-meter lengths)
Rest 3:00
3 rounds
10 power cleans, 35#/25#
100-meter shuttle run (25-meter lengths)

Elementary:
3 rounds
5 power snatch, unloaded-10#
50-meter shuttle run (12.5-meter lengths)
5 power cleans, unloaded-10#
50-meter shuttle run (12.5-meter lengths)

Preschool:
3 rounds
5 power cleans, unloaded
20-meter shuttle run (5-meter lengths)

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
15’ handstand walk
3 handstand push-ups

Elementary and Preschool:
5:00
Handstand practice

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