Wednesday, October 24th 2012

CrossFit Kids

CrossFit Kids action

Kenya Initiative

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

Watch our Web site and the CrossFit Kids Facebook page for updates on the CrossFit Kids Teen Gauntlet, January 20, 2013, at the Los Angeles Fitness Expo.
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 lunge steps => forward roll => 10 jumping jacks => forward roll => bear crawl => 50-meter side shuffle => 50-meter run

Elementary and Preschool:
3x or 5:00
6 lunge steps => forward roll => 10 jumping jacks => forward roll => bear crawl => 25-meter side shuffle => 25-meter run

WOD –
Varsity:
10:00 AMRAP
6 dumbbell power snatches, each arm, 40#/30#
12 box jumps, 24”/20”
100-meter run

Junior Varsity:
10:00 AMRAP
6 dumbbell power snatches, each arm, 30#/25#
12 box jumps, 24”/20”
100-meter run

Novice:
10:00 AMRAP
6 dumbbell power snatches, each arm, 25#/20#
12 box jumps, 24”/20”
100-meter run

Elementary:
8:00 AMRAP
6 dumbbell power snatches, each arm, unloaded-10#
12 box jumps, 12”-24”
50-meter run

Preschool:
6:00 AMRAP
3 one-arm power snatches, left and right, unloaded
12 box jumps, 10”-12”
35-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
1-3 strict pull-ups
3 “perfect plank” push-ups

Elementary and Preschool:
Accumulate 1:00-3:00 in a perfect plank

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