CrossFit Kids | Forging the Future of Fitness

Monday, October 1st 2012

CrossFit Kids

Crossfitsriramashram.com

Buy In –
Varsity, Junior Varsity and Novice:
3x or 5:00
100-meter run => sprint 20 meters => 180-degree turn, run backward 20 meters => 180-degree turn, sprint 20 meters => high-knee skip 20 meters => 180-degree turn, high-knee skip backward 20 meters => basic dot drill x 10

Elementary and Preschool:
3x or 5:00
50-meter run => sprint 10 meters => 180-degree turn, run backward 10 meters => 180-degree turn, sprint 10 meters => high-knee skip 10 meters => 180-degree turn, high-knee skip backward 10 meters => basic dot drill x 10

WOD –
Varsity:
3 x 5:00 AMRAPs
6 push jerks, 95#/65#
8 toes-to-bar
10 double-unders
Rest 2:00 between each cycle.

Junior Varsity:
3 x 5:00 AMRAPs
6 push jerks, 55#/45#
8 toes-to-bar
10 double-unders
Rest 2:00 between each cycle.

Novice:
3 x 5:00 AMRAPs
6 push jerks, 35#/25#
8 toes-to-bar
10 double-unders
Rest 2:00 between each cycle.

Elementary:
2 x 5:00 AMRAPs
6 push presses, PVC-10#
8 toes-to-bar, knees-elbows, or knee raises
10 double-unders or 10 single-unders
Rest 2:00 between each cycle.

Preschool:
6:00 AMRAP
6 push presses, unloaded-PVC
6 knee raises
6 single-unders or side-to-side hops

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Front lever practice (with spotter)

Elementary and Preschool:
5:00
Front lever practice (with spotter)

Posted by Jeff Martin on 09/30

Sunday, September 30th 2012

CrossFit Kids

SAT Prep

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

Buy In –
Varsity, Junior Varsity and Novice:
5:00
Dynamic warm-up/stretching
- then -
Max box jump

Elementary and Preschool:
3x
50-meter run => 10 box jumps, 10”-24”

WOD –
Varsity:
12:00 AMRAP
2 rope climbs
10 push-ups
100-meter run

Junior Varsity:
12:00 AMRAP
2 rope climbs
10 push-ups
100-meter run

Novice:
12:00 AMRAP
2 rope climbs
10 push-ups
100-meter run

Elementary:
8:00 AMRAP
1 rope climb or beginner rope climb
7 push-ups
75-meter run

Preschool:
6:00 AMRAP
1 beginner rope climb
5 push-ups
50-meter run

Cash Out –
Varsity, Junior Varsity and Novice:
3 x
5’-10’ handstand walk to wall with handstand push-up

Elementary and Preschool:
5:00
Handstand practice

Posted by Jeff Martin on 09/29

Saturday, September 29th 2012

CrossFit Kids

Infant Swim Resource

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

“Obesity in childhood is not just a cosmetic problem,” she says. “We are already seeing type 2 diabetes, which is strongly related to obesity, in more and more kids. This is a wake-up call for everyone.”
Nancy Copperman, RD

Child Obesity Risks May Be Greater Than Thought
WebMD

Skill Day Homework:
According to the cues taught at the CrossFit Kids course; to correct a child's elbow position in the press you would do what?

Define "Confluence"

Find (2i x 9i)

From the article above:
What five risk indicators are higher in obese children than their peers?

Post your answers on the CrossFit Kids Facebook page

Posted by Jeff Martin on 09/28

Friday, September 28th 2012

CrossFit Kids

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

Buy In –
Varsity, Junior Varsity and Novice:
3x or 5:00
(Demo)
5 log cleans => 15-meter sprint => 15-meter back pedal => 50-meter sprint => 10 side-to-side hops, each leg

Elementary and Preschool:
3x or 5:00
3 medicine ball cleans => 15-meter sprint => 15-meter back pedal => 35-meter sprint => 10 side-to-side hops, each leg

WOD –
Varsity:
800-meter run
50 hang power snatches, 45#
30 burpees

Junior Varsity:
800-meter run
50 hang power snatches, 35#
30 burpees

Novice:
800-meter run
50 hang power snatches, 25#
30 burpees

Elementary:
200-meter run
25 hang power snatches, PVC-10#
15 burpees

Preschool:
100-meter run
12 hang power snatch, unloaded-PVC
12 burpees

Cash Out –
Varsity, Junior Varsity and Novice:
50 sit-ups
25 knees-to-elbows
15 toes-to-bars

Elementary and Preschool:
20 sit-ups
10 knee raises

Posted by Jeff Martin on 09/27

Thursday, September 27th 2012

CrossFit Kids

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

Buy In –
Varsity, Junior Varsity and Novice:
3x or 5:00
Box jump snake => 3 strict pull-ups => 5 burpees => agility ladder => 50-meter run => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
Box jump snake => 6 monkey hangs => 3 burpees => agility ladder => 25-meter run => 25-meter high-knee skip

WOD –
Varsity:
“Karen”
150 wall ball shots; 20#/14#, 10’ target

Junior Varsity:
“Karen”
150 wall ball shots; 14#/10#, 10’ target

Novice:
“Karen”
150 wall ball shots; 10#/8#, 8’-9’ target

Elementary:
“Lil Karen”
50 wall ball shots; 4#-6#, 5’-7’ target

Preschool:
“Pee Wee Karen”
3 rounds
10 wall ball shots; dodgeball-4#, 5’-6’ target
10-meter bear crawl

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Planche practice

Elementary and Preschool:
5:00
Plank wars

Posted by Jeff Martin on 09/26

Wednesday, September 26th 2012

CrossFit Kids

Africa Initiative

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

Buy In –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 squats => balance beam => 10 one-legged side-to-side hops, each leg => basic dot drill x 10 => 3 broad jumps

Elementary and Preschool:
3x or 5:00
5 squats => balance beam => 5 one-legged side-to-side hops, each leg => basic dot drill x 10 => 2 broad jumps

WOD –
Varsity:
7:00 AMRAP
7 front squats, 95#/65#
100-meter shuttle run (25-meter lengths)

Junior Varsity:
7:00 AMRAP
7 front squats, 55#/45#
100-meter shuttle run (25-meter lengths)

Novice:
7:00 AMRAP
7 front squats, 35#/25#
100-meter shuttle run (25-meter lengths)

Elementary:
7:00 AMRAP
7 front squats, PVC-10#
75-meter shuttle run (18.75-meter lengths)

Preschool:
5:00 AMRAP
7 front squats, unloaded-PVC
50-meter shuttle run (12.5-meter lengths)

Cash Out –
Varsity, Junior Varsity and Novice:
3 x
15 toes-to-bar
5 cartwheels

Elementary and Preschool:
2 x
10 knee raises
1-3 cartwheels

Posted by Jeff Martin on 09/25

Tuesday, September 25th 2012

CrossFit Kids

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.

AMERICAN ACADEMY OF PEDIATRICS
Committee on Sports Medicine and Fitness
Strength Training by Children and Adolescents

Skill Day Homework:
In the CrossFit Level One course three squats are taught. What are they? In what order are they taught? Which of the squats does CrossFit Kids recommend waiting until the teen years to teach and why?

Define "Fallacious"

If 18 shirts of equal size can be prepared from 66 feet of cloth, what length of cloth is required for each shirt?

From the article above:
In preadolescents strength gains from appropriate weightlifting are mostly due to what factor?

Posted by Jeff Martin on 09/24