Friday, September 14th 2012

CrossFit Kids

CrossFit Kids action

CF Kids at the 2012 Reebok CrossFit Games

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 => dip walk => monkey bar pass => 10 one-legged side-to-side hops each leg => 5 burpees

Elementary and Preschool:
3x or 5:00
Bear crawl => crab walk => max hang from bar => 6 one-legged side-to-side hops each leg => 5 burpees

WOD –
Varsity:
12:00 AMRAP
Use 35#/25# dumbbells
5 one-arm hang power clean
5 one-arm anyway shoulder to overhead
5 one-arm walking lunges (db held in front rack position)
5 chest-to-bar pull-ups
100-meter run
Switch arms each round

Junior Varsity:
12:00 AMRAP
Use 25#/20# dumbbells
5 one-arm hang power clean
5 one-arm anyway shoulder to overhead
5 one-arm walking lunges (db held in front rack position)
5 chest-to-bar pull-ups
100-meter run
Switch arms each round

Novice:
12:00 AMRAP
Use 20#/15# dumbbells
5 one-arm hang power clean
5 one-arm anyway shoulder to overhead
5 one-arm walking lunges (db held in front rack position)
5 pull-ups
100-meter run
Switch arms each round

Elementary:
8:00 AMRAP
Unloaded to 8# dumbbells
5 one-arm hang power clean
5 one-arm anyway shoulder to overhead
5 one-arm walking lunges (db held in front rack position)
5 pull-ups (progressions or assisted okay)
75-meter run
Switch arms each round

Preschool:
5:00 AMRAP
Unloaded
5 one-arm hang power clean
5 one-arm anyway shoulder to overhead
5 one-arm walking lunges (arm held in front rack position)
5 pull-ups (progressions or assisted okay)
50-meter run
Switch arms each round

Cash Out –
Varsity, Junior Varsity and Novice:
3x
5 depth jumps from plyo box to plyo box, 20”-24”
3 cartwheels

Elementary and Preschool:
3x
5 depth jumps from plyo box to plyo box, 10”-20”
3 cartwheels
Posted by Jeff Martin on September 13 2012 at 06:00 PM


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