Friday, August 17th 2012

CrossFit Kids

CrossFit Kids action

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)
Posted by Jeff Martin on August 16 2012 at 06:00 PM


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