Monday, October 29th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Kids Devotion

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

Watch our Web site and the CrossFit Kids Facebook page for information on the CrossFit Kids Teen Gauntlet, January 20, 2013, at the Los Angeles Fitness Expo.
Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
5x or 5:00
5 burpees => bear crawl => forward roll => balance beam => basic dot drill x 10

Elementary and Preschool:
3x or 5:00
5 burpees => bear crawl => forward roll => balance beam => basic dot drill x 10

WOD –
Varsity:
“Helen”
3 rounds
400-meter run
21 kettlebell swings, 24 kg/16 kg
12 pull-ups

Junior Varsity:
“Helen”
3 rounds
400-meter run
21 kettlebell swings, 16 kg/12 kg
12 pull-ups

Novice:
“Helen”
3 rounds
400-meter run
21 kettlebell swings, 12 kg/8 kg
12 pull-ups

Elementary:
“Li’l Helen”
3 rounds
100-meter run
12 kettlebell swings, unloaded-4 kg
6 pull-ups (progressions or assisted okay)

Preschool:
“Pee Wee Helen”
3 rounds
50-meter run
6 kettlebell swings, unloaded
4 pull-ups (progressions or assisted okay)

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Planche progressions

Elementary and Preschool:
5:00
Planks and planche progressions
Posted by Jeff Martin on October 28 2012 at 06:00 PM


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