Wednesday, February 13th 2013

CrossFit Kids

CrossFit Kids action

http://www.crossfitkidsla.com

CrossFit makes people better, and through Hope for Kenya, we are reaching beyond the barbells and med balls to find solutions, create opportunities and inspire change for generations to come.
Click Here to find out more.

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 sit-ups => bear crawl => forward roll => 10 squats => 10 side-to-side hops => 50-meter high-knee skip => 50-meter back pedal => vault

Elementary and Preschool:
3x or 5:00
5 sit-ups => bear crawl => forward roll => 5 squats => 5 side-to-side hops => 25-meter high-knee skip => 25-meter back pedal => broad jump

WOD –
Varsity:
12:00 AMRAP
10 power cleans, 95#/65#
10 box jumps, 24”/20”
1 rope climb, 15’

Junior Varsity:
12:00 AMRAP
10 power cleans, 55#/45#
10 box jumps, 24”/20”
1 rope climb, 15’

Novice:

12:00 AMRAP
10 power cleans, 35#/25#
10 box jumps, 24”/20”
1 rope climb, 12’

Elementary:
6:00 AMRAP
8 power cleans, unloaded-10#
10 box jumps, 12”-24”
1 rope climb, 6’-8’, or 1 beginner rope climb

Preschool:
5:00 AMRAP
5 power cleans, unloaded
5 box jumps, 6”-12”
1 beginner rope climb

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

Elementary and Preschool:
5:00
Frog stand practice

Leave a Reply

*

captcha

Please enter the CAPTCHA text