Thursday, November 1st 2012

CrossFit Kids

CrossFit Kids action

CrossFit Kids Valor

The CrossFit Kids Teen Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013. Watch our Web site and the CrossFit Kids Facebook page for details..
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
100-meter run => sprint 20 meters => 180-degree turn, run backward 20 meters => 180-degree turn, sprint 20 meters => high-knee skip 20 meters => 180-degree turn, high-knee skip backward 20 meters => basic dot drill x 10

Elementary and Preschool:
3x or 5:00
50-meter run => sprint 10 meters => 180-degree turn, run backward 10 meters => 180-degree turn, sprint 10 meters => high-knee skip 10 meters => 180-degree turn, high-knee skip backward 10 meters => basic dot drill x 10

WOD –
Varsity:
3 x 5:00 AMRAP
5 dumbbell push press, 35#/25#
5 dumbbell front squat, 35#/25#
15’ handstand walk
Rest 2:00 between cycles.

Junior Varsity:
3 x 5:00 AMRAP
5 dumbbell push press, 25#/20#
5 dumbbell front squat, 25#/20#
15’ handstand walk
Rest 2:00 between cycles.

Novice:
3 x 5:00 AMRAP
5 dumbbell push press, 20#/15#
5 dumbbell front squat, 20#/15#
15’ handstand walk
Rest 2:00 between cycles.

Elementary:
2 x 5:00 AMRAP
5 dumbbell push press, unloaded-8#
5 dumbbell front squat, unloaded-8#
5 wall walk-ups
Rest 2:00 between cycles.

Preschool:
5:00 AMRAP
6 push press, unloaded
6 front squat, unloaded
3 wall walk-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Rope climbs

Elementary and Preschool:
5:00
Rope climbing practice

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