Tuesday, October 9th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For H.O.P.E

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
5 squats => bear crawl => forward roll => 10 one-legged side-to-side hops, each leg => 50-meter side shuffle => 50-meter carioca

Elementary and Preschool:
3x or 5:00
5 squats => bear crawl => forward roll => 5 one-legged side-to-side hops, each leg => 25-meter side shuffle => 25-meter carioca

WOD –
Varsity:
5 rounds
400-meter run
5 front squats, 95#/65#
5 back squats, 95#/65#
5 overhead squats, 95#/65#

Junior Varsity:
5 rounds
400-meter run
5 front squats, 55#/45#
5 back squats, 55#/45#
5 overhead squats, 55#/45#

Novice:
4 rounds
400-meter run
5 front squats, 35#/25#
5 back squats, 35#/25#
5 overhead squats, 35#/25#

Elementary:
3 rounds
200-meter run
7 front squats, PVC-10#

Preschool:
3 rounds
50-meter run
5 front squats, unloaded-PVC

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00 EMOM
Handstand push-ups

Elementary and Preschool:
5:00
Handstand practice

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