CrossFit Kids | Forging the Future of Fitness

Friday, March1st 2013

CrossFit Kids

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 jumping jacks => 10 squats => 5 burpees => bear crawl => basic dot drill x 10 => 50-meter run => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
5 jumping jacks => 5 squats => 5 burpees => bear crawl => basic dot drill x 10 => 25-meter run => 25-meter high-knee skip

WOD –
Varsity:
12:00 AMRAP
7 thrusters, 115#/85#
7 box jumps, 30”/24”

Junior Varsity:
10:00 AMRAP
7 thrusters, 60#/50#
7 box jumps, 30”/24”

Novice:
10:00 AMRAP
7 thrusters, 35#/25#
7 box jumps, 24”/20”

Elementary:
6:00 AMRAP
7 thrusters, unloaded-10#
7 box jumps, 12”-24”

Preschool:
5:00 AMRAP
5 thrusters, unloaded
5 box jumps, 10”-12”

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Muscle-ups
Or
5:00
Muscle-up progressions

Elementary and Preschool:
5:00
Ring row practice

Posted by Jeff Martin on 02/28

Thursday, February 28th 2013

CrossFit Kids

CrossFit Kids Homework
Define:
Precarious

Solve:
4 x 3 + 1 + (1 X 8/4) =

Posted by Jeff Martin on 02/27

Wednesday, February 27th 2013

CrossFit Agoge Kids

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:
Bear crawl => 2 forward rolls => balance beam => 3 broad jumps => 50-meter back pedal => 50-meter carioca

Elementary and Preschool:
Bear crawl => forward roll => balance beam => 3 broad jumps => 25-meter back pedal => 25-meter carioca

WOD –
Varsity:
5 rounds
200-meter run
5 one-arm overhead dumbbell lunges, 35#/30#, each arm
10 hand-release push-ups
20 squats

Junior Varsity:
5 rounds
200-meter run
5 one-arm overhead dumbbell lunges, 25#/20#, each arm
10 hand-release push-ups
20 squats

Novice:
3 rounds
200-meter run
5 one-arm overhead dumbbell lunges, 20#/15#, each arm
10 hand-release push-ups
20 squats

Elementary:
3 rounds
100-meter run
5 one-arm overhead lunges, unloaded-5#, each arm
5 hand-release push-ups
10 squats

Preschool:
3 rounds
50-meter run
3 one-arm overhead lunges, unloaded, each arm
3 hand-release push-ups
5 squats

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
5 skin-the-cats
Accumulate 0:30 in L-sit

Elementary and Preschool:
5:00
Ring play
L-sit attempts

Posted by Jeff Martin on 02/26

Monday, February 25th 2013

CrossFit Kids

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
Box jump snake => speed ladder => bear crawl => basic dot drill x 10 => 10 one-legged side-to-side hops, each leg => 50-meter high-knee skip => 50-meter side shuffle

Elementary and Preschool:
3x or 5:00
Box jump snake => speed ladder => bear crawl => basic dot drill x 10 => 5 one-legged side-to-side hops, each leg => 25-meter high-knee skip => 25-meter side shuffle

WOD –
Varsity:
12:00 AMRAP
4 handstand push-ups
8 kettlebell swings, 24kg/16kg
12 pull-ups

Junior Varsity:
12:00 AMRAP
4 handstand push-ups
8 kettlebell swings, 16kg/12kg
12 pull-ups

Novice:
12:00 AMRAP
2 handstand push-ups or 4 wall walk-ups
6 kettlebell swings, 12kg/8kg
8 pull-ups

Elementary:
6:00 AMRAP
2 wall walk-ups
4 kettlebell swings, unloaded-4kg
6 pull-ups (progressions or assisted okay)

Preschool:
5:00 AMRAP
1 wall walk-up or 2 push-ups
2 kettlebell swings, unloaded
2 monkey hangs

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Pistol squats

Elementary and Preschool:
5:00
Pistol squat practice

Posted by danell on 02/24

Sunday, February 24th 2013

CrossFit Kids

CrossFit Garden City

CrossFit Kids Homework
Define:
Extrapolation

Solve:
Find the number of 4 letter words, with or without meaning, which can be formed out of the letters of the word FLAG, when the repetition of the letter is not allowed.

Posted by Jeff Martin on 02/23

Saturday, February 23rd 2013

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
Alligator crawl => army crawl => bear crawl => forward roll => box jump snake => monkey bar pass => speed ladder => 100-meter run

Elementary and Preschool:
3x or 5:00
Alligator crawl => army crawl => bear crawl => forward roll => box jump snake => 4 monkey hangs => speed ladder => 50-meter run

WOD –
Varsity:
5 rounds
250-meter row
1 rope climb, 15’
10 deadlifts, 225#/155#
20 push-ups

Junior Varsity:
5 rounds
250-meter row
1 rope climb, 15’
10 deadlifts, 115#/75#
20 push-ups

Novice:
5 rounds
250-meter row
1 rope climb, 12’
10 deadlifts, 75#/55#
10 push-ups

Elementary:
3 rounds
50-meter row
1 beginner rope climb
5 deadlifts, unloaded-10#
5 push-ups

Preschool:
3 rounds
35-meter run
1 beginner rope climb
5 deadlifts, unloaded
5 push-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Strict pull-ups

Elementary and Preschool:
5:00
Pull-up practice

Posted by Jeff Martin on 02/22

Friday, February 22nd 2013

CrossFit Kids

CrossFit Central Kids

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
Bear crawl => 2 forward rolls => 5 squats => precision jump => 10 one-legged side-to-side hops, each leg => 50-meter carioca => 25-meter side shuffle => 180-degree turn => 25-meter side shuffle

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => 5 squats => precision jump => 5 one-legged side-to-side hops, each leg => 30-meter carioca => 15-meter side shuffle => 180-degree turn => 15-meter side shuffle

WOD –
Varsity:
4 x 4:00 AMRAPs, 2:00 rest in between
10 toes-to-bar
10 burpees
20 double-unders

Junior Varsity:
4 x 4:00 AMRAPs, 2:00 rest in between
10 toes-to-bar
10 burpees
20 double-unders

Novice:
4 x 4:00 AMRAPs, 2:00 rest in between
6 toes-to-bar
8 burpees
16 double-unders

Elementary:
2 x 4:00 AMRAPs, 2:00 rest in between
6 knee raises
6 burpees
12 double-unders or single-unders

Preschool:
4:00 AMRAP
3 knee raises
4 burpees
5 side-to-side hops over 6” hurdle

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Ice cream maker practice

Elementary and Preschool:
5:00
Ring play

Posted by Jeff Martin on 02/21