Monday, January 14th 2013

CrossFit Kids


CrossFit Kids action

Carlsbad CrossFit

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

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 grasshoppers => 10 walking lunges => 5 squats => 3-5 strict pull-ups => 10 one-legged side-to-side hops, each leg => vault

Elementary and Preschool:
3x or 5:00
5 grasshoppers => 4 walking lunges => 5 squats => 4 monkey hangs => 10 one-legged side-to-side hops, each leg => broad jump

WOD –
Varsity:
8:00 AMRAP
5 deadlifts, 155#/105#
5 hang power cleans, 155#/105#
100-meter shuttle run (25-meter lengths)

Junior Varsity:
8:00 AMRAP
5 deadlifts, 65#/55#
5 hang power cleans, 65#/55#
100-meter shuttle run (25-meter lengths)

Novice:
8:00 AMRAP
5 deadlifts, 45#/35#
5 hang power cleans, 45#/35#
100-meter shuttle run (25-meter lengths)

Elementary:
6:00 AMRAP
5 deadlifts, unloaded-5# dumbbell (or 4kg kettlebell)
5 hang power cleans, unloaded-10#
50-meter shuttle run (25-meter lengths)

Preschool:
5:00 AMRAP
5 deadlifts, unloaded
5 hang power cleans, unloaded
25-meter shuttle run (12.5-meter lengths)

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
15’ handstand walk
10 hollow rocks

Elementary and Preschool:
5:00
Handstand practice




Posted by Jeff Martin on January 13 2013 at 06:00 PM


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