Wednesday, December 5th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For Hope Initiative: Kenya

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

The CrossFit for HOPE Teen Competition at the Los Angeles Fitness Expo is coming January 20, 2013. Watch our Web site and the CrossFit Kids Facebook page for information.
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
10 PVC pass-throughs => 10 squats => 10 lunge steps => bear crawl => 100-meter run

Elementary and Preschool:
3x or 5:00
5 monkey hangs => 5 squats => 5 lunge steps => bear crawl => 50-meter run

WOD –
Varsity:
“Amanda”
9-7-5
Muscle-ups
Squat snatch, 135#/95#

Junior Varsity:
“Amanda”
7-5-3
Muscle-ups
Squat snatch, 55#/45#

Novice:
“Amanda”
5-3-1
Muscle-ups
Squat snatch, 35#/25#
- or -
7-5-3
Chest-to-bar pull-ups
Ring or bar dips
Squat snatch, 35#/25#

Elementary:
“Li’l Amanda”
9-7-5
Pull-ups (progressions or assisted okay)
Push-ups
Power snatch, unloaded-PVC

Preschool:
“PeeWee Amanda”
7-5-3
Pull-ups (progressions or assisted okay)
Push-ups
Power snatch, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
15’ Handstand walk
10 knees-to-elbows

Elementary and Preschool:
5:00
Handstand practice

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