Thursday, August 2nd 2012

CrossFit Kids Preschool



Optio CrossFit

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:
3 broad jumps => 2 forward rolls => 50-meter high-knee skip => 10 squats => 50-meter carioca

Elementary and Preschool:
1 broad jump => forward roll => 25-meter high-knee skip => 5 squats => 25-meter carioca

WOD –
Varsity:
3 rounds
100 double-unders
400-meter run
30 Box jumps, 30”/24”

Junior Varsity:
3 rounds
100 double-unders
400-meter run
30 Box jumps, 24”/20”

Novice:
3 rounds
80 double-unders
300-meter run
20 Box jumps, 20”

Elementary:
3 rounds
10 double-unders or 20 single-unders
100-meter run
10 Box jumps, 12”-20”

Preschool:
3 rounds
5-10 single-unders or 5-10 side-to-side hops
50-meter run
5-10 Box jumps, 10”-12”

Cash Out –
Varsity, Junior Varsity and Novice:
5:00 AMRAP
Rope climbs

Elementary and Preschool:
5:00
Rope climbing practice

Friday, August 3rd 2012

CrossFit Kids



CrossFit Hawkes Bay

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:
2 x
10 partner jumps => 200-meter run with partner

Elementary and Preschool:
2 x
5 partner jumps => 100-meter run with partner

WOD –
“Chelsea”

Varsity:
EMOM for 30:00
5 pull-ups
10 push-ups
15 squats

Junior Varsity:
EMOM for 30:00
5 pull-ups
10 push-ups
15 squats

Novice:
EMOM for 24:00
3 pull-ups
8 push-ups
12 squats

Elementary:
EMOM for 8:00
3 pull-ups (progressions or assisted okay)
5 push-ups
10 squats

Preschool:
EMOM for 5:00
2 pull-ups (progressions or assisted okay)
4 push-ups
6 squats

Cash Out –
Varsity, Junior Varsity and Novice:
3 x
10-meter plank walk
25 sit-ups

Elementary and Preschool:
2 x
10-meter plank walk
10 sit-ups

Saturday, August 4th 2012

CrossFit Kids



Infant Swim Resource

Parental Modeling of Physical Activity Aids Kids’ Health
By RICK NAUERT PHD Senior News Editor, Psych Central

Skill Day Homework:
What cue do CrossFit Kids trainers use to teach the back position for the deadlift?

Define "Fortitude"

3 x (5 + 1) - 4 ÷ 2 + 3 =

Discuss your take away from the article above?

Sunday, August 5th 2012

CrossFit Kids



S.A.T Prep/ Mental Fitness

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:
3 x
Box jump snake x 5 => agility ladder => Basic dot drill x 10 => 5 broad jumps => 100-meter run

Elementary and Preschool:
3 x
Box jump snake x 3 => agility ladder => Basic dot drill x 10 => 3 broad jumps => 50-meter run

WOD –
“Thin Lizzy”

Varsity:
15-12-9
Power cleans, 95#/65#
Ring dips
Rest exactly 3:00, repeat

Junior Varsity:
15-12-9
Power cleans, 55#/45#
Bar dips
Rest exactly 3:00, repeat

Novice:
15-12-9
Power cleans, 35#/25#
Hand-release push-ups
Rest exactly 3:00, repeat

Elementary:
12-9-6
Power cleans, PVC-15#
Push-ups
Rest exactly 3:00, repeat

Preschool:
9-6-3
Power cleans, unloaded - PVC
Push-ups
Rest exactly 3:00, repeat

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

Elementary and Preschool:
3 x
10 sit-ups
5 knee-ups

Monday, August 6th 2012

CrossFit Kids



Ryleigh 4 years
St John Elementary 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:
3 x or 5:00
5 strict pull-ups => 10 squats => 100-meter run

Elementary and Preschool:
3 x or 5:00
3 pull-ups or 6 monkey hangs => 5 squats => 50-meter run

WOD –
Varsity:
12-minute AMRAP
15 kettlebell swings, 24kg/16kg
15 wall ball shots, 20#/14#
15 burpees

Junior Varsity:
12-minute AMRAP
15 kettlebell swings, 16 kg/12 kg
15 wall ball shots, 14#/10#
15 burpees

Novice:
12-minute AMRAP
15 kettlebell swings, 12 kg/8 kg
15 wall ball shots, 10#/8#
15 burpees

Elementary:
8-minute AMRAP
8 kettlebell swings, 1 kg-4 kg
8 wall ball shots, 4#-6#
8 burpees

Preschool:
5-minute AMRAP
5 kettlebell swings, unloaded – 1 kg
5 wall ball shots, dodgeball – 4#
5 burpees

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Practice 6’-10’ handstand walk to wall and perform handstand push-up

Elementary and Preschool:
5:00
Handstand practice

Tuesday, August 7th 2012

CrossFit Kids





HOPE Foundation

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 log cleans => 15-meter sprint => 15-meter back pedal => 50-meter sprint => 10 side-to-side hops each leg

Elementary and Preschool:
5 medicine ball or unloaded cleans, 0#-6# => 10-meter sprint => 10-meter back pedal => 50-meter run => 10 side-to-side hops each leg

WOD –
“Fran”

Varsity:
21-15-9
Thrusters, 95#/65#
Pull-ups

Junior Varsity:
21-15-9
Thrusters, 55#/45#
Pull-ups

Novice:
21-15-9
Thrusters, 35#/25#
Pull-ups

Elementary:
15-12-9
Thrusters, PVC-15#
Pull-ups (progressions or assisted okay)

Preschool:
9-6-3
Thrusters, unloaded – PVC
Pull-ups (progressions or assisted okay)

Cash Out –
Varsity, Junior Varsity and Novice:
3 x
10 hollow rock-to-superman

Elementary and Preschool:
2 x
5 hollow rocks
5 superman

Wednesday, August 8th 2012

CrossFit Kids



Africa Initiative

"New practice rules a good start to prevent heat illness for high school athletes"
The Post Courier

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

Skill Day Homework:
What do CrossFit Preschool trainers do to get kids in the proper position to squat?

Define "Caucus"

The sum of two rational numbers is -3/5. If one of the numbers is -9/20, find the other.

According to the article above how many football players died of heat stroke between 1995 and 2008? How many were High School age?

Thursday, August 9th 2012

CrossFit Kids




CrossFit Leman

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:
3 x or 5:00
2 forward rolls => 10-meter bear crawl => basic dot drill x 10 => 3 broad jumps => 50-meter side shuffle => 50-meter back pedal => vault

Elementary and Preschool:
3 x or 5:00
Forward roll => 10-meter bear crawl => basic dot drill x 6 => 5 bunny hops => 25-meter side shuffle => 25-meter back pedal

WOD –
Varsity:
3 rounds
15 hang power snatch, 95#/65#
30 push-ups
60 squats
120 double-unders

Junior Varsity:
3 rounds
12 hang power snatch, 55#/45#
25 push-ups
50 squats
100 double-unders

Novice:
3 rounds
10 hang power snatch, 35#/25#
20 push-ups
40 squats
80 double-unders

Elementary:
3 rounds
6 hang power snatch, PVC-15#
8 push-ups
10 squats
12 single-unders or side-to-side hops over 6”-12” hurdle

Preschool:
3 rounds
3 hang power snatch, unloaded-PVC
4 push-ups
5 squats
6 side-to-side hops over line

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

Elementary and Preschool:
3 x
Front lever practice (with spotter)

Friday, August 10th 2012

CrossFit Kids



Crossfit Sri Ram Ashram


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:
2:00 AMRAP
Box jumps, 20”-24”
Rest 2:00, repeat

Elementary and Preschool:
2:00 AMRAP
Box jumps, 10”-20”

WOD –
Varsity:
12:00 AMRAP
6 toes-to-bar
12 lunge steps
12 pull-ups
6 burpees

Junior Varsity:
12:00 AMRAP
6 toes-to-bar
12 lunge steps
12 pull-ups
6 burpees

Novice:
12:00 AMRAP
6 toes-to-bar
12 lunge steps
12 pull-ups
6 burpees

Elementary:
6:00 AMRAP
6 knee tucks
6 lunge steps
6 pull-ups (progressions or assisted okay)
6 burpees

Preschool:
4:00 AMRAP
4 sit-ups
4 lunge steps
4 pull-ups (progressions or assisted okay)
4 burpees

Cash Out –
Varsity, Junior Varsity and Novice:
3 x
Parallette L-sit to handstand (with spotter)

Elementary and Preschool:
5:00
Handstand practice

Saturday, August 11th 2012

CrossFit Kids



ISR


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:
3 x or 5:00
5 squats => bear crawl => 5 squats => basic dot drill x 10 => 5 squats => 10 one-legged side-to-side hops => 5 squats => vault

Elementary and Preschool:
3 x or 5:00
3 squats => bear crawl => 3 squats => 10 one-legged side-to-side hops => 3 squats => 12” hurdle jump

WOD –
Varsity:
3 x 5:00 AMRAP
7 dumbbell hang squat cleans, 35#/25#
7 dumbbell push press, 35#/25#
40-meter shuttle (4 x 10-meter)
Rest exactly 2:00 in between.

Junior Varsity:
3 x 5:00 AMRAP
7 dumbbell hang squat cleans, 25#/20#
7 dumbbell push press, 25#/20#
40-meter shuttle (4 x 10-meter)
Rest exactly 2:00 in between.

Novice:
3 x 5:00 AMRAP
7 dumbbell hang squat cleans, 20#/15#
7 dumbbell push press, 20#/15#
40-meter shuttle (4 x 10-meter)
Rest exactly 2:00 in between.

Elementary:
2 x 5:00 AMRAP
5 dumbbell hang squat cleans, 1#-5#
5 dumbbell push press, 1#-5#
20-meter shuttle (2 x 10-meter)
Rest exactly 2:00 in between.

Preschool:
5:00 AMRAP
5 dumbbell hang squat cleans, unloaded-3#
5 dumbbell push press, unloaded-3#
20-meter shuttle (2 x 10-meter)

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

Elementary and Preschool:
5:00
Headstand practice

Sunday, August 12th 2012

CrossFit Kids



Physically Fit Kids Have Bigger Hippocampus
By TRACI PEDERSEN Associate News Editor


CrossFit Kids Oldtown
at CrossFit For Hope on the National Mall (Youtube)

Skill Day Homework:
Where do you stand to spot the handstand?

Define "Disinterested"

How many terms are there in the arithmetic sequence 3,6,9,12...,102

According to the article above what role does the hippocampus play in the brain?

Monday, August 13th 2012

CrossFit Kids





CrossFit Optio


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:
3 x or 5:00
Alligator crawl => forward roll => 10 monkey hangs => agility ladder => 100-meter run

Elementary and Preschool:
3 x or 5:00
Alligator crawl => forward roll => 6 monkey hangs => agility ladder => 50-meter run

WOD –
Varsity:
8-minute AMRAP
10 box jumps, 30”/24”
15’ handstand walk
30 double-unders

Junior Varsity:
8-minute AMRAP
10 box jumps, 24”/20”
15’ handstand walk
30 double-unders

Novice:
8-minute AMRAP
10 box jumps, 24”/20”
15’ handstand walk
30 double-unders

Elementary:
6-minute AMRAP
5 box jumps, 12”-20”
5 wall walk-ups
15 single-unders

Preschool:
6-minute AMRAP
5 box jumps, 10”-12”
5 wall walk-ups
10 single-unders or side-to-side hops over line

Cash Out –
Varsity, Junior Varsity and Novice:
2 x
50 sit-ups
25 knees-to-elbows

Elementary and Preschool:
2 x
10 sit-ups
10 knee tucks

Tuesday, August 14th 2012

CrossFit Kids



CrossFit for Hope

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:
3 x or 5:00
5 squats => bear crawl => 50-meter high-knee skip => 50-meter back pedal => basic dot drill x 10 => 5 strict pull-ups

Elementary and Preschool:
3 x or 5:00
3 squats => bear crawl => 25-meter high-knee skip => 25-meter back pedal => basic dot drill x 10 => 4 monkey hangs

WOD –

Varsity:
12-minute AMRAP
100-meter run
7 thrusters, 95#/65#
11 push-ups

Junior Varsity:
12-minute AMRAP
100-meter run
7 thrusters, 55#/45#
11 push-ups

Novice:
12-minute AMRAP
100-meter run
7 thrusters, 35#/25#
11 push-ups

Elementary:
8-minute AMRAP
50-meter run
6 thrusters, PVC-10#
6 push-ups

Preschool:
5-minute AMRAP
50-meter run
5 thrusters, unloaded-PVC
5 push-ups

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Max rope climbs

Elementary and Preschool:
5:00
Rope climbing practice

Wednesday, August 15th 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:
3 x or 5:00
3 cartwheels => balance beam => forward roll => basic dot drill x 10 => vault

Elementary and Preschool:
3 x or 5:00
Cartwheel => balance beam => forward roll => basic dot drill x 10 => 3 x 12” hurdle jump

WOD –
Varsity:
4 rounds
10 overhead squats, 95#/65#
200-meter run
10 front squats, 95#/65#
200-meter run
10 back squats, 95#/65#
200-meter run
Rest exactly 2:00 between each round.

Junior Varsity:
4 rounds
10 overhead squats, 55#/45#
200-meter run
10 front squats, 55#/45#
200-meter run
10 back squats, 55#/45#
200-meter run
Rest exactly 2:00 between each round.

Novice:
4 rounds
10 overhead squats, 35#/25#
200-meter run
10 front squats, 35#/25#
200-meter run
10 back squats, 35#/25#
200-meter run
Rest exactly 2:00 between each round.

Elementary:
3 rounds
10 front squats, PVC-10#
50-meter run
10 air squats
50-meter run
Rest exactly 2:00 between rounds.

Preschool:
3 rounds
5 front squats, unloaded
50-meter run
5 air squats
50-meter run
Rest exactly 2:00 between rounds.

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Practice ice cream makers and front levers (with spotter)

Elementary and Preschool:
5:00
Practice front lever (with spotter)

Thursday, August 16th 2012

CrossFit Kids





CrossFit Glenmore


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

CrossFit Teens: The Healthiest in the World
By Emily Beers of The CrossFit Journal


Want Smarter Kids? Tell Them To Go Play!
by Judy Molland


Skill Day Homework:
In CrossFit Kids, where is the thruster "counted"? What problem does this fix?

Define "Resilient"

Find a if (a/5 - a/6) = 8

From the article above:
After accounting for factors such as age, sex, family income and self-esteem, the researchers found that for both boys and girls, what factor predicted better scores on both the math and reading tests?

Post your answers on the CrossFit Kids Facebook page

Friday, August 17th 2012

CrossFit Kids



2012 Reebok CrossFit Games,"The Gauntlet"-Varsity Teen Competition

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
Monkey bars => bear crawl => 2 forward rolls => dip walk => 50-meter carioca => 50-meter high knee skip

Elementary and Preschool:
3x or 5:00
Max bar hang => bear crawl => forward roll => 50-meter high knee skip

WOD –
Varsity:
5-4-3-2-1
Deadlift, 255#/165#
1-2-3-4-5
Strict pull-ups
Rest 2:00, then
1-2-3-4-5
Deadlift, 255#/165#
5-4-3-2-1
Strict pull-ups

Junior Varsity:
5-4-3-2-1
Deadlift, 115#/75#
1-2-3-4-5
Strict pull-ups
Rest 2:00, then
1-2-3-4-5
Deadlift, 115#/75#
5-4-3-2-1
Strict pull-ups

Novice:
5-4-3-2-1
Deadlift, 75#/55#
1-2-3-4-5
Strict pull-ups
Rest 2:00, then
1-2-3-4-5
Deadlift, 75#/55#
5-4-3-2-1
Strict pull-ups

Elementary:
5-4-3-2-1
Deadlift, 3#-8# kettlebells
Pull-ups (progressions or assisted okay)
Rest 2:00, then repeat

Preschool:
5-4-3-2-1
Deadlift, unloaded
Pull-ups (progressions or assisted okay)
Rest 2:00, then repeat

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Muscle-up practice

Elementary and Preschool:
5:00
Muscle-up focus work (on false grip, jump to support, etc)

Saturday, August 18th 2012

CrossFit Kids





Infant Swim

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 => 200-meter run

Elementary and Preschool:
3x or 5:00
5 squats => 100-meter run

WOD –
Varsity:
3 x 5:00-minute AMRAP
5 HSPU
10 toes-to-bar
20 double-unders
Rest exactly 2:00 between each round.

Junior Varsity:
3 x 5:00-minute AMRAP
4 HSPU
8 toes-to-bar
16 double-unders
Rest exactly 2:00 between each round.

Novice:
3 x 5:00-minute AMRAP
3 HSPU
6 toes-to-bar
12 double-unders
Rest exactly 2:00 between each round.

Elementary:
8:00-minute AMRAP
4 wall walk-ups
6 knee tucks
8 double-unders or single-unders

Preschool:
5:00-minute AMRAP
2 wall walk-ups or 3 push-ups
6 tuck jumps

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Frog stand and planche practice

Elementary and Preschool:
5:00
Frog stand practice (with spotter)

Sunday, August 19th 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
Army crawl => forward roll => balance beam => 5 pull-ups => 5 squats => basic dot drill x 10

Elementary and Preschool:
3x or 5:00
Army crawl => forward roll => balance beam => 4 monkey hangs => 4 squats => basic dot drill x 10

WOD –
Varsity:
8:00 AMRAP
6 hang power snatches, 95#/65#
12 wall ball shots, 20#/14#
100-meter run

Junior Varsity:
8:00 AMRAP
6 hang power snatches, 55#/45#
12 wall ball shots, 14#/10#
100-meter run

Novice:
8:00 AMRAP
6 hang power snatches, 35#/25#
12 wall ball shots, 10#/8#
100-meter run

Elementary:
6:00 AMRAP
4 hang power snatches, PVC-10#
8 wall ball shots, 4#-6#
50-meter run

Preschool:
5:00 AMRAP
3 hang power snatches, unloaded-PVC
6 wall ball shots, dodgeball-4#
35-meter run

Cash Out –
Varsity, Junior Varsity and Novice:
3 x
35-meter prowler push, unloaded-90#

Elementary and Preschool:
3 x
25-meter prowler push, unloaded

* small tires can sub for prowler

Monday, August 20th 2012

CrossFit Kids



CrossFit Devotion Kids

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

Overuse injuries and their prevention
Stopsportsinjuries.org Skill Day Homework:
According to Crossfit Kids each correction should also include what?

Define "Countervail"

(3 + 4i) + (-7 + 3i) =

From the article above:
What is the most common cause of overuse injuries?

Post your answers on the CrossFit Kids Facebook page

Tuesday, August 21st 2012

CrossFit Kids



CrossFit For Hope

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
2 forward rolls => precision jump => 5 box jumps, 20”-24” => 5 squats => 5 strict pull-ups

Elementary and Preschool:
5:00
Forward roll => precision jump => 5 box jumps, 10”-20” => 5 squats => 5 monkey hangs

WOD –
Varsity:
20-minute AMRAP
12 burpees
200-meter run
8 ring dips
100-meter run

Junior Varsity:
18-minute AMRAP
10 burpees
200-meter run
6 ring dips or bar dips
100-meter run

Novice:
15-minute AMRAP
10 burpees
200-meter run
6 bar dips
100-meter run

Elementary:
8-minute AMRAP
8 burpees
100-meter run
4 jump-to-support on rings or p-bars
50-meter run

Preschool:
5-minute AMRAP
5 burpees
50-meter run
3 jump-to-support on rings or p-bars
35-meter run

Cash Out –
Varsity, Junior Varsity and Novice:
3 x
Ring handstand practice (with spotters)

Elementary and Preschool:
3 x
Handstand practice (with spotter)

Wednesday, August 22nd 2012

CrossFit Kids


Africa Initiative

Buy In –
Varsity, Junior Varsity and Novice:
3 x or 5:00
Bear crawl => forward roll => dip walk => 50-meter high-knee skip => 50-meter lateral shuffle => vault => 5 squats

Elementary and Preschool:
3 x or 5:00
Bear crawl => forward roll => p-bar jump to support => 25-meter high-knee skip => 25-meter lateral shuffle => broad jump => 5 squats

WOD –
Varsity:
10-minute AMRAP
5 front squats, 135#/95#
10 kettlebell swings, 24 kg/16 kg
15 two-hand vertical jumps to target 12” above max reach

Junior Varsity:
10-minute AMRAP
5 front squats, 65#/55#
10 kettlebell swings, 16 kg/12 kg
15 two-hand vertical jumps to target 8” above max reach

Novice:
10-minute AMRAP
5 front squats, 45#/35#
10 kettlebell swings, 12 kg/8 kg
15 two-hand vertical jumps to target 8” above max reach

Elementary:
6-minute AMRAP
5 front squats, PVC-15#
5 kettlebell swings, 1 kg-4 kg
5 two-hand vertical jumps to target 4”-6” above max reach

Preschool:
5-minute AMRAP
3 front squats, unloaded-PVC
3 kettlebell swings, unloaded-1 kg
3 two-hand vertical jumps to target 4”-6” above max reach

Cash Out –
Varsity, Junior Varsity and Novice:
50 sit-ups

Elementary and Preschool:
3 x
10 sit-ups

Thursday, August 23rd 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
5 strict pull-ups => 10 squats => 50-meter carioca => 50-meter back pedal => basic dot drill x 10

Elementary and Preschool:
3x or 5:00
5 pull-ups or 6 monkey hangs=> 5 squats => 25-meter carioca => 25-meter back pedal => basic dot drill x 10

WOD –
Varsity:
3 rounds
Hill sprint
6 power cleans, 95#/65#
6 push press, 95#/65#
12 burpees

Junior Varsity:
3 rounds
Hill sprint
6 power cleans, 55#/45#
6 push press, 55#/45#
12 burpees

Novice:
3 rounds
Hill sprint
6 power cleans, 35#/25#
6 push press, 35#/25#
12 burpees

Elementary:
3 rounds
Hill sprint
6 hang power cleans, PVC-15#
6 push press, PVC-15#
6 burpees

Preschool:
3 rounds
Hill sprint
4 hang power cleans, unloaded-PVC
4 push press, unloaded-PVC
4 burpees

Cash Out –
Varsity, Junior Varsity and Novice:
3 x
30’ handstand walk (15’ there and back with turnaround)

Elementary and Preschool:
5:00
Handstand practice (with spotter)

Friday, August 24th 2012

CrossFit Kids



Reebok 2012 CrossFit Games "The Guantlet" Teen/Varsity Competition

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

Children's self-control may help keep them thin
by Susan Matthews, MSNBC


CrossFit Teens: The Healthiest in the World
by Emily Beers

Skill Day Homework:
If the young man in the picture was in you CrossFit teens class how would you improve his position?

Define "Tout"

Solve for x:
(5x - 3) < (3x + 1)

From the article above:
Social interactions and what else went better for kids who are able to delay gratification?

Saturday, August 25th 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.


Buy In –
Varsity, Junior Varsity and Novice:
3x
Alligator crawl => 10 single-leg side-to-side hops, each leg => 200-meter run => 10 squats

Elementary and Preschool:
3x
Alligator crawl => 5 single-leg side-to-side hops, each leg => 100-meter run => 5 squats

WOD –
Varsity:
5 rounds
3 muscle-ups
3 squat snatches, 135#/95#
9 box jumps, 36”/30”

Junior Varsity:
5 rounds
3 muscle-ups
3 squat snatches, 65#/55#
9 box jumps, 30”/24”

Novice:
4 rounds
3 muscle-up (seated and jumping okay)
3 squat snatches, 45#/35#
9 box jumps, 24”

Elementary:
3 rounds
3 seated or squat muscle-ups
3 squat snatches, PVC-10#
5 box jumps, 12”-20”

Preschool:
3 rounds
3 false grip or ring hangs
3 squat snatches, unloaded-PVC
3 box jumps, 10”-12”

Cash Out –
Varsity, Junior Varsity and Novice:
2x
1:00 double-unders
15 toes-to-bar
20 sit-ups

Elementary and Preschool:
2x
1:00 double-unders or single-unders
10 knee-ups
10 sit-ups

Sunday, August 26th 2012

CrossFit Kids



S.A.T. 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
5 burpees => 2 cartwheels => monkey bar pass => basic dot drill x 10 => 3 broad jumps

Elementary and Preschool:
3x
5 burpees => cartwheel => 6 monkey hangs => basic dot drill x 10 => 3 broad jumps

WOD –
Varsity:
2 x 3:00 AMRAP
6 thrusters, 35# dumbbells/30# dumbbells
6 knees-to-elbows
Rest 2:00 between each cycle.

Junior Varsity:
2 x 3:00 AMRAP
6 thrusters, 30# db/25# dbs
6 knees-to-elbows
Rest 2:00 between each cycle.

Novice:
2 x 3:00 AMRAP
6 thrusters, 25# dbs/20# dbs
6 knees-to-elbows
Rest 2:00 between each cycle.

Elementary:
6:00 AMRAP
6 thrusters, PVC-10#
6 knees-ups

Preschool:
4:00 AMRAP
4 thrusters, unloaded-PVC
4 knees-ups

Cash Out –
Varsity, Junior Varsity and Novice:
3 x
30-second L-sit
3 bear crawl, U pattern
3 forward rolls

Elementary and Preschool:
3 x
Max L hang
2 bear crawl, U pattern
2 forward rolls

Monday, August 27th 2012

CrossFit Kids



CrossFit Devotion 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
Bear crawl => 3 forward rolls => 200-meter run

Elementary and Preschool:
3 x
Bear crawl => 2 forward rolls => 100-meter run

WOD –
Varsity:
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.
First 8 intervals: pull-ups
Second 8 intervals: push-ups
Third 8 intervals: sit-ups
Fourth 8 intervals: squats.
There is no rest between exercises.
Count total reps.

Junior Varsity:
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.
First 8 intervals: pull-ups
Second 8 intervals: push-ups
Third 8 intervals: sit-ups
Fourth 8 intervals: squats.
There is no rest between exercises.
Count total reps.

Novice:
"Tabata Something Else"
Complete 16 intervals of 20 seconds of work followed by ten seconds of rest.
First 4 intervals: pull-ups
Second 4 intervals: push-ups
Third 4 intervals: sit-ups
Fourth 4 intervals: squats.
There is no rest between exercises.
Count total reps.

Elementary:
"Tabata Something Else"
Complete 8 intervals of 20 seconds of work followed by ten seconds of rest.
First 2 intervals: pull-ups (progressions and assisted okay)
Second 2 intervals: push-ups
Third 2 intervals: sit-ups
Fourth 2 intervals: squats.
There is no rest between exercises.
Count total reps.

Preschool:
"Tabata Something Else"
Complete 8 intervals of 20 seconds of work followed by ten seconds of rest.
First 2 intervals: pull-ups (progressions and assisted okay)
Second 2 intervals: push-ups
Third 2 intervals: sit-ups
Fourth 2 intervals: squats.
There is no rest between exercises.
Count total reps.

Cash Out –
Varsity, Junior Varsity and Novice:
3x
Ring handstand practice (with spotters)

Elementary and Preschool:
3x
Handstand practice (with spotter)

Tuesday, August 28th 2012

CrossFit Kids



CrossFit For HOPE

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

"This provides more evidence that schools need to re-examine any policies that have limited students' involvement in physical education classes."
Trent A. Petrie, PhD, professor of psychology and director of the Center for Sport Psychology at the University of North Texas

Physically Fit Boys And Girls Score Higher On Reading And Math
Medical News today Skill Day Homework:
In the Hope workout chest to bar pull ups are used? Name two skill transfer exercises CrossFit Kids uses to teach pull ups?

Define "Philology"

Evaluate:
(2 + 5i) - (3 - 5i)

From the article above:
What test did the researchers use to test cardiorespiratory endurance?

Wednesday, August 29th 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
1-3 muscle-ups or muscle-up progression work => basic dot drill x 10 => 100-meter run => handstand holds

Elementary and Preschool:
3x
False grip or ring holds or hangs => basic dot drill x 10 => 50-meter run => wall walk-ups

WOD –
Varsity:
800-meter run
3 rounds
6 snatch grip deadlifts, 95#/65#
9 hang power snatches, 95#/65#
12 overhead squats, 95#/65#
800-meter run

Junior Varsity:
800-meter run
3 rounds
6 snatch grip deadlifts, 55#/45#
9 hang power snatches, 55#/45#
12 overhead squats, 55#/45#
800-meter run

Novice:
600-meter run
3 rounds
6 snatch grip deadlifts, 35#/25#
9 hang power snatches, 35#/25#
12 overhead squats, 35#/25#
600-meter run

Elementary:
100-meter run
3 rounds
3 snatch grip deadlifts, PVC-10#
6 hang power snatches, PVC-10#
9 front squats, PVC-10#
100-meter run

Preschool:
100-meter run
2 rounds
3 deadlifts, unloaded
4 hang power snatches, unloaded-PVC
5 front squats, unloaded-PVC
100-meter run

Cash Out –
Varsity, Junior Varsity and Novice:
3 x
10 hollow rock-to-superman holds

Elementary and Preschool:
10 hollow rock-to-superman holds

Thursday, August 30th 2012

CrossFit Kids



CrossFit Kitsap in Montana

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
15’ handstand walk => forward roll => balance beam => agility ladder => 50-meter high-knee skip => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
Cartwheel => forward roll => balance beam => agility ladder => 25-meter high-knee skip => 25-meter back pedal

WOD –
Varsity:
2 x 6:00 AMRAP
5 shoulder press, 35# dumbbells/25# dumbbells
10 weighted walking lunges, 35# dbs/25# dbs
15 squats
Rest 2:00 between each cycle.

Junior Varsity:
2 x 6:00 AMRAP
5 shoulder press, 25# dbs/20# dbs
10 weighted walking lunges, 25# dbs/20# dbs
15 squats
Rest 2:00 between each cycle.

Novice:
2 x 6:00 AMRAP
5 shoulder press, 20# dbs/15# dbs
10 weighted walking lunges, 20# dbs/25# dbs
15 squats
Rest 2:00 between each cycle.

Elementary:
2 x 4:00 AMRAP
3 shoulder press, unloaded-8# dbs
6 weighted walking lunges, 3# dbs-8# dbs
9 squats
Rest 2:00 between each cycle.

Preschool:
5:00 AMRAP
3 shoulder press, unloaded
4 walking lunges, unloaded
5 squats

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

Elementary and Preschool:
5:00
Frog stand practice

Friday, August 31st 2012

CrossFit Kids Teen



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
Bear crawl => 2 forward rolls => dip walk => 10 side-to-side hops, each leg => 50-meter carioca => 50-meter run

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => 3 jump-to-supports => 10 side-to-side hops, each leg => 25-meter carioca => 25-meter run

WOD –
Varsity:
20-minute AMRAP
100-meter back pedal
10 box jumps, 24”/20”
10 chest-to-bar pull-ups
10 burpees

Junior Varsity:
20-minute AMRAP
100-meter back pedal
10 box jumps, 24”/20”
10 chest-to-bar pull-ups
10 burpees

Novice:
18-minute AMRAP
100-meter back pedal
10 box jumps, 20”
10 pull-ups
10 burpees

Elementary:
8-minute AMRAP
50-meter back pedal
6 box jumps, 12”-20”
6 pull-ups (progressions or assisted okay)
6 burpees

Preschool:
5-minute AMRAP
35-meter back pedal
5 box jumps, 10”-12”
5 pull-ups (progressions or assisted okay)
5 burpees

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Frog stand with press to handstand practice (with spotter)

Elementary and Preschool:
5:00
Headstand practice (with spotter)

Saturday, September 1st 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.


"The result has been an increase in the number of overuse injuries as performing the same motions over and over wears down developing bodies. Lyle Micheli, director of sports medicine at Boston Children's Hospital, and the Positive Coaching Alliance estimate that overuse injuries have roughly quadrupled in the past 20 years"
Promise of youth sports can come at a steep cost
As expenses mount, so, too, do injuries and expectations
IndyStar, by Terry Hutchens



Skill Day Homework:
What is the teaching progression for squats in CrossFit Kids?

Define "Certitude"

Which of the following is not a prime number?
1) 71
2) 101
3) 141
4) 373

From the article above:
What is the reason given for the increase in overuse injuries?

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