Monday, August 27th 2012

CrossFit Kids

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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)


Posted by Jeff Martin on August 26 2012 at 06:00 PM


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