Friday, November 30th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Kids Old Town

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

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 => dip walk => basic dot drill x 10 => 50-meter side shuffle => 50-meter bum kickers => vault

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => 2 jump-to-supports => basic dot drill x 10 => 25-meter side shuffle => 25-meter bum kickers => broad jump

WOD –
Varsity:
5 rounds
200-meter run
5 dumbbell shoulder press, 30#/25#
7 dumbbell push press, 30#/25#
9 dumbbell push jerk, 30#/25#

Junior Varsity:
5 rounds
200-meter run
5 dumbbell shoulder press, 25#/20#
7 dumbbell push press, 25#/20#
9 dumbbell push jerk, 25#/20#

Novice:
5 rounds
200-meter run
5 dumbbell shoulder press, 20#/15#
7 dumbbell push press, 20#/15#
9 dumbbell push jerk, 20#/15#

Elementary:
3 rounds
100-meter run
3 dumbbell shoulder press, unloaded-5#
5 dumbbell push press, unloaded-5#
7 dumbbell push jerk, unloaded-5#

Preschool:
3 rounds
50-meter run
3 dumbbell shoulder press, unloaded
5 dumbbell push press, unloaded
7 dumbbell push jerk, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
Ring handstand practice (2 spotters)

Elementary and Preschool:
5 wall walk-ups



Posted by Jeff Martin on November 29 2012 at 06:00 PM


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