Wednesday, January 30th 2013

CrossFit Kids

CrossFit Kids action
CrossFit Kids at The LA Fitness Expo

CrossFit Kenya Initiative
CrossFit is committed to helping people everywhere … because we can. Even though the Kenyans aren’t currently doing kettlebell swings and wall balls, they are in desperate need of school infrastructure and supplies, fresh water, and proper nutrition. Through CrossFit donations, we are able to help them in all three of these realms.

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 burpees => 2 cartwheels => precision jump => basic dot drill x 10 => agility course => agility ladder => 50-meter sprint => 50-meter jog

Elementary and Preschool:
3x or 5:00
5 burpees => cartwheel => precision jump => basic dot drill x 10 => agility course => agility ladder => 25-meter sprint => 25-meter jog

WOD –
Varsity:
12:00 AMRAP
4 shoulder press, 35#/25# dumbbells
40-meter shuttle farmer’s carry (10-meter lengths) w/dumbbells
40 double-unders

Junior Varsity:
12:00 AMRAP
4 shoulder press, 25#/20# dumbbells
40-meter shuttle farmer’s carry (10-meter lengths) w/dumbbells
40 double-unders

Novice:
12:00 AMRAP
4 shoulder press, 20#/15# dumbbells
40-meter shuttle farmer’s carry (10-meter lengths) w/dumbbells
40 double-unders

Elementary:
8:00 AMRAP
4 shoulder press, unloaded-5# dumbbells
20-meter shuttle farmer’s carry (10-meter lengths) w/dumbbells or shuttle run
10 double-unders or single-unders

Preschool:
5:00 AMRAP
4 shoulder press, unloaded
20-meter shuttle run (5-meter lengths)
10 side-to-side hops over 6” hurdle

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

Elementary and Preschool:
5:00
Frog stand and headstand practice

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