Tuesday, March 5th 2013

CrossFit Kids
CrossFit Kids action
http://www.lalannefitness.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 big arm circles forward/backward => 10 small arm circles forward/backward =>10 jumping jacks => bear crawl => forward roll => dip walk => 10 squats => 50-meter high-knee skip => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
5 big arm circles forward/backward => 5 small arm circles forward/backward =>10 jumping jacks => bear crawl => forward roll => 3 jump-to–supports => 5 squats => 25-meter high-knee skip => 25-meter back pedal

WOD –
Varsity:
12:00 AMRAP
9 hang power snatch, 75#/55#
12 wall ball shots, 20#/14#, 10’ target
24 double-unders

Junior Varsity:
12:00 AMRAP
9 hang power snatch, 45#/35#, 10’ target
12 wall ball shots, 14#/10#
24 double-unders

Novice:
10:00 AMRAP
9 hang power snatch, 25#/15#, 8-10’ target
12 wall ball shots, 10#/8#
24 double-unders

Elementary:
6:00 AMRAP
6 hang power snatch, unloaded-PVC
9 wall ball shots, dodgeball-4#, 6’-8’ target
12 double-unders or single-unders

Preschool:
5:00 AMRAP
3 hang power snatch, unloaded
4 wall ball shots, dodgeball, 5’-6’ target
5 side-to-side hops over 6” hurdle

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Planche progressions

Elementary and Preschool:
5:00
Frog stand practice

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