CrossFit Kids | Forging the Future of Fitness

Tuesday, January 1st 2013

CrossFit Kids

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

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => agility ladder => 3 broad jumps => 50-meter high-knee skip => 10 squats => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
5 PVC pass-throughs => agility ladder => 2 broad jumps => 25-meter high-knee skip => 5 squats => 25-meter back pedal

WOD –
Varsity:
“Nancy”
5 rounds
400-meter run
15 overhead squats, 95#/65#

Junior Varsity:
“Nancy”
5 rounds
400-meter run
15 overhead squats, 55#/45#

Novice:
“Nancy”
5 rounds
400-meter run
15 overhead squats, 35#/25#

Elementary:
“Li’l Nancy”
3 rounds
200-meter run
10 front squats, unloaded-10#

Preschool:
“PeeWee Nancy”
3 rounds
100-meter run
5 front squats, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Handstand push-ups

Elementary and Preschool:
5:00
Handstand practice

Posted by Jeff Martin on 12/31

Monday, December 31st , 2012

CrossFit Kids

CrossFit Kids Agoge

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

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
5 burpees => bear crawl => 10 lunge steps => 6 monkey hangs => basic dot drill x 10 => 100-meter run

Elementary and Preschool:
3x or 5:00
5 burpees => bear crawl => 8 lunge steps => 4 monkey hangs => basic dot drill x 10 => 50-meter run

WOD –
Varsity:
For time: 20 rounds of Cindy
5 pull-ups
10 push-ups
15 squats

Junior Varsity:
For time: 20 rounds of Cindy
5 pull-ups
10 push-ups
15 squats

Novice:
For time: 20 rounds of Cindy
5 pull-ups
10 push-ups
15 squats

Elementary:
For time: 10 rounds of Cindy
3 pull-ups (progressions or assisted okay)
6 push-ups
9 squats

Preschool:
For time: 5 rounds of Cindy
2 pull-ups (progressions or assisted okay)
4 push-ups
6 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Accumulate 1:30 in an L-sit hold

Elementary and Preschool:
Attempt 5 L-sit holds

Posted by Jeff Martin on 12/30

Sunday, December 30th 2012

CrossFit Kids

CrossFit For Hope: SAT Prep, Mental Fitness Initiative

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

The CrossFit SAT-Prep Program
Greg Glassman and Mike Warkentin/CrossFit Journal

CrossFit Kids Homework:
Define "Archipelago"

Evaluate :
(2 + 3i) (4 +2i)

Read:
Exercise and the Ever-Smarter Human Brain
By Gretchen Reynolds/Blogs.NYTimes.com

Posted by Jeff Martin on 12/29

Saturday, December 29th 2012

CrossFit Kids

CrossFit For Hope: Drowning Prevention Initiative

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

On January 20, 2013, the Gauntlet will be at the Los Angeles Fitness Expo.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 lunge steps => 2 cartwheels => 5 pull-ups => 10 push-ups => 15 squats => 50-meter high knee skip => 50-meter side shuffle

Elementary and Preschool:
5:00
10 lunge steps => cartwheel => 4 monkey hangs => 5 push-ups => 5 squats => 25-meter high knee skip => 25-meter side shuffle

WOD –
Varsity:
6:00 AMRAP
135#/95#
3 deadlifts
3 hang power cleans
3 front squats
3 push jerks

Junior Varsity:
6:00 AMRAP
65#/55#
3 deadlifts
3 hang power cleans
3 front squats
3 push jerks

Novice:
6:00 AMRAP
45#/35#
3 deadlifts
3 hang power cleans
3 front squats
3 push jerks

Elementary:
5:00 AMRAP
Unloaded-10#
3 deadlifts
3 hang power cleans
3 front squats
3 push jerks

Preschool:
5:00 AMRAP
Unloaded
3 deadlifts
3 hang power cleans
3 front squats
3 push jerks

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Toes-to-bar

Elementary and Preschool:
2 x
10 knees-to-elbows or knee raises
10 supermen

Posted by Jeff Martin on 12/28

Friday, December 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.

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Bear crawl => alligator crawl => forward roll => precision jump => dip walk => 50-meter high-knee skip => 50-meter bum kickers

Elementary and Preschool:
3x or 5:00
Bear crawl => alligator crawl => forward roll => precision jump => 2 jump-to-support => 25-meter high-knee skip => 25-meter bum kickers

WOD –
Varsity:
10:00 AMRAP
100 double-unders
50 burpee/box jump-overs, 24”/20”
25 toes-to-bar

Junior Varsity:
10:00 AMRAP
80 double-unders
40 burpee/box jump-overs, 24”/20”
20 toes-to-bar

Novice:
10:00 AMRAP
70 double-unders
30 burpee/box jump-overs, 24”/20”
15 toes-to-bar

Elementary:
6:00 AMRAP
20 double-unders or single-unders
10 burpee/box jump-overs, 12”-24”
5 knees-to-elbows or knee raises

Preschool:
5:00 AMRAP
10 side-to-side hops over 6” hurdle
6 burpee/box jump-overs, 10”-12”
3 knee raises

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Handstand walk obstacle course

Elementary and Preschool:
5:00
Handstand practice

Posted by Jeff Martin on 12/27

Thursday, December 27th, 2012

CrossFit Kids

CrossFit Sri Ram Ashram, Haridwar India

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

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Curious? Please contact .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x
200-meter shuttle run (50-meter lengths) => 30 seconds in the bottom of the squat

Elementary and Preschool:
3x
100-meter shuttle run (25-meter lengths) => 10 seconds in the bottom of the squat

WOD –
Varsity:
10:00 AMRAP
3 handstand push-ups
5 pull-ups
15 squats

Junior Varsity:
10:00 AMRAP
3 handstand push-ups
5 pull-ups
15 squats

Novice:
10:00 AMRAP
3 handstand push-ups or hand-release push-ups
5 pull-ups
15 squats

Elementary:
6:00 AMRAP
3 push-ups
5 pull-ups (progressions or assisted okay)
10 squats

Preschool:
5:00 AMRAP
3 push-ups
5 pull-ups (progressions or assisted okay)
7 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
25 sit-ups
10 supermen

Elementary and Preschool:
2 x
10 sit-ups
10 supermen

Posted by Jeff Martin on 12/26

Wednesday, December 26th, 2012

CrossFit Kids

CrossFit For Hope: Kenya Initiative

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

CrossFit Kids Homework:
Define "Euphemism"

How many three digit numbers can be formed using the digits 1,7,8 and 9?

Posted by Jeff Martin on 12/25