Tuesday, January 29th 2013

CrossFit Kids

CrossFit Kids action
CrossFit Kids at The LA Fitness Expo

CrossFit Kenya Initiative
100 percent of the donations go directly to Hope for Kenya to build schools, water cisterns, desks and the like.

The New 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
Army crawl => 2 forward rolls => balance beam => 10 one-legged side-to-side hops, each leg => 50-meter high-knee skip => 50-meter carioca

Elementary and Preschool:
3x or 5:00
Army crawl => forward roll => balance beam => 5 one-legged side-to-side hops, each leg => 25-meter high-knee skip => 25-meter carioca

WOD –
Varsity:
3 rounds
200-meter run
6 front squats, 115#/80#
12 pull-ups
6 front squats, 115#/80#

Junior Varsity:
3 rounds
200-meter run
6 front squats, 55#/45#
12 pull-ups
6 front squats, 55#/45#

Novice:
3 rounds
200-meter run
6 front squats, 35#/25#
12 pull-ups
6 front squats, 35#/25#

Elementary:
3 rounds
100-meter run
3 front squats, unloaded-10#
6 pull-ups (progressions or assisted okay) or monkey hangs
3 front squats, unloaded-10#

Preschool:
3 rounds
50-meter run
3 front squats, unloaded
3 monkey hangs
3 front squats, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Handstand push-ups

Elementary and Preschool:
5:00 EMOM
Wall walk-ups

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