Tuesday, February 5th 2013

CrossFit Kids

CrossFit Kids action

Providing Hope For:
Childrens Illness Treatment
Hope.CrossFit.Com

By providing water and schools, CrossFit is changing lives in Kenya—and you can help.
Kenya.CrossFit.com

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 squats => 5 burpees => bear crawl => 10 one-legged side-to-side hops, each leg => 10 sit-ups => 100-meter run

Elementary and Preschool:
3x or 5:00
5 squats => 3 burpees => bear crawl => 5 one-legged side-to-side hops, each leg => 5 sit-ups => 50-meter run

WOD –
Varsity:
12:00 AMRAP
5 one-arm dumbbell hang power cleans, 35#/30#
5 one-arm dumbbell overhead walking lunge steps, 35#/30#
5 one-arm dumbbell power snatches, 35#/30#
5 one-arm dumbbell front rack walking lunge steps, 35#/30#
Switch arms

Junior Varsity:
12:00 AMRAP
5 one-arm dumbbell hang power cleans, 25#/20#
5 one-arm dumbbell overhead walking lunge steps, 25#/20#
5 one-arm dumbbell power snatches, 25#/20#
5 one-arm dumbbell front rack walking lunge steps, 25#/20#
Switch arms

Novice:
10:00 AMRAP
5 one-arm dumbbell hang power cleans, 20#/15#
5 one-arm dumbbell overhead walking lunge steps, 20#/15#
5 one-arm dumbbell power snatches, 20#/15#
5 one-arm dumbbell front rack walking lunge steps, 20#/15#
Switch arms

Elementary:
6:00 AMRAP
5 one-arm dumbbell hang power cleans, unloaded-5#
5 one-arm dumbbell overhead walking lunge steps, unloaded-5#
5 one-arm dumbbell power snatches, unloaded-5#
5 one-arm dumbbell front rack walking lunge steps, unloaded-5#
Switch arms

Preschool:
5:00 AMRAP
5 hang power cleans, unloaded
5 walking lunge steps

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Toes-to-bar

Elementary and Preschool:
10 knee raises
10 supermen

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