Friday, November 9th 2012

CrossFit Kids

CrossFit Kids action

Optio CrossFit

The CrossFit for HOPE Teen Competition at the Los Angeles Fitness Expo is coming January 20, 2013. Watch our Web site and the CrossFit Kids Facebook page for information.
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
Bear crawl => 2 forward rolls => 3 strict pull-ups => 10 squats => 10 push-ups

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => 4 monkey hangs => 6 squats => 6 push-ups

WOD –
Varsity:
4 rounds
500-meter row
10 thrusters, 95#/65#
15 kettlebell swings, 24 kg/16 kg

Junior Varsity:
4 rounds
500-meter row
10 thrusters, 55#/45#
15 kettlebell swings, 16 kg/12 kg

Novice:
3 rounds
500-meter row
10 thrusters, 35#/25#
15 kettlebell swings, 12 kg/8 kg

Elementary:
3 rounds
200-meter run
8 thrusters, 95#/65#
8 kettlebell swings, unloaded-4 kg

Preschool:
3 rounds
50-meter run
5 thrusters, unloaded
5 kettlebell swings, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3x
10 good mornings, PVC-45#
10 walking lunges
10 toes-to-bar

Elementary and Preschool:
2x
5 good mornings, unloaded-PVC
5 walking lunges
5 knee raises
Posted by Jeff Martin on 11/08

 

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