Saturday, August 11th 2012

CrossFit Kids

CrossFit Kids action

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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:
3 x or 5:00
5 squats => bear crawl => 5 squats => basic dot drill x 10 => 5 squats => 10 one-legged side-to-side hops => 5 squats => vault

Elementary and Preschool:
3 x or 5:00
3 squats => bear crawl => 3 squats => 10 one-legged side-to-side hops => 3 squats => 12” hurdle jump

WOD –
Varsity:
3 x 5:00 AMRAP
7 dumbbell hang squat cleans, 35#/25#
7 dumbbell push press, 35#/25#
40-meter shuttle (4 x 10-meter)
Rest exactly 2:00 in between.

Junior Varsity:
3 x 5:00 AMRAP
7 dumbbell hang squat cleans, 25#/20#
7 dumbbell push press, 25#/20#
40-meter shuttle (4 x 10-meter)
Rest exactly 2:00 in between.

Novice:
3 x 5:00 AMRAP
7 dumbbell hang squat cleans, 20#/15#
7 dumbbell push press, 20#/15#
40-meter shuttle (4 x 10-meter)
Rest exactly 2:00 in between.

Elementary:
2 x 5:00 AMRAP
5 dumbbell hang squat cleans, 1#-5#
5 dumbbell push press, 1#-5#
20-meter shuttle (2 x 10-meter)
Rest exactly 2:00 in between.

Preschool:
5:00 AMRAP
5 dumbbell hang squat cleans, unloaded-3#
5 dumbbell push press, unloaded-3#
20-meter shuttle (2 x 10-meter)

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Headstand and planche practice

Elementary and Preschool:
5:00
Headstand practice
Posted by Jeff Martin on August 10 2012 at 06:00 PM


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