Thursday, March 7th 2013

CrossFit Kids
CrossFit Kids action

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 => 10 squats => bear crawl => forward roll => dip walk => 50-meter high-knee skip => 50-meter run
Elementary and Preschool:
3x or 5:00
10 PVC pass-throughs => 5 squats => bear crawl => forward roll => dip walk => 25-meter high-knee skip => 25-meter run

WOD – Open Sectional WOD 13.1
Varsity:
17:00 AMRAP
40 burpees
30 snatches, 75#/45#
30 burpees
30 snatches, 135#/75#
20 burpees
30 snatches, 165#/100#
10 burpees
AMRAP
Snatches, 210#/120#

Junior Varsity:
17:00 AMRAP
40 burpees
30 snatches, 45#/35#
30 burpees
30 snatches, 55#/45#
20 burpees
30 snatches, 75#/55#
10 burpees
AMRAP
Snatches, 95#/65#

Novice:
12:00 AMRAP
30 burpees
15 snatches, 25#/15#
20 burpees
15 snatches, 35#/25#
15 burpees
15 snatches, 55#/45#
10 burpees
AMRAP
Snatches, 65#/55#

Elementary:
7:00 AMRAP
7 burpees
7 snatches, unloaded-10#

Preschool:
5:00 AMRAP
5 burpees
5 snatches, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Supervised mobility for shoulders, chest, lats, hips, hamstrings

Elementary and Preschool:
5:00
Handstand practice

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