Monday, January 28th 2013

CrossFit Kids action
CrossFit Kids at The LA Fitness Expo

Help Change the world.
CrossFit Kenya Initiative
$30= school desk

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 squats => 10 lunge steps => bear crawl => 10 push-ups => 10 jumping jacks => 100-meter run

Elementary and Preschool:
3x or 5:00
5 squats => 5 lunge steps => bear crawl => 5 push-ups => 5 jumping jacks => 50-meter run

WOD –
Varsity:
2:00 AMRAP
Hang power cleans, 135#/95#
Immediately into 5:00 AMRAP
5 burpees
5 toes-to-bar
5 box jumps, 24”/20”
Immediately into 2:00 AMRAP
Hang power cleans, 135#/95#

Junior Varsity:
2:00 AMRAP
Hang power cleans, 55#/45#
Immediately into 4:00 AMRAP
5 burpees
5 toes-to-bar
5 box jumps, 24”/20”
Immediately into 2:00 AMRAP
Hang power cleans, 55#/45#

Novice:
2:00 AMRAP
Hang power cleans, 35#/25#
Immediately into 3:00 AMRAP
5 burpees
5 toes-to-bar
5 box jumps, 24”/20”
Immediately into 2:00 AMRAP
Hang power cleans, 35#/25#

Elementary:
1:00 AMRAP
Hang power cleans, unloaded-10#
Immediately into 3:00 AMRAP
5 burpees
5 knee raises
5 box jumps, 12”-24”
Immediately into 1:00 AMRAP
Hang power cleans, unloaded-10#

Preschool:
1:00 AMRAP
Hang power cleans, unloaded
Immediately into 3:00 AMRAP
3 burpees
3 knee raises
3 box jumps, 10”-12”
Immediately into 1:00 AMRAP
Hang power cleans, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
2:00 AMRAP
Pistol squats

Elementary and Preschool:
5:00
Pistol squat practice

Posted by Jeff Martin on January 27 2013 at 06:00 PM


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