Saturday, December 1st 2012

CrossFit Kids

CrossFit Kids action

CrossFit For Hope Initiative Drowning Prevention

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

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Bear crawl => 2 forward rolls => dip walk => basic dot drill x 10 => 50-meter side shuffle => 50-meter bum kickers => vault

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => 2 jump-to-supports => basic dot drill x 10 => 25-meter side shuffle => 25-meter bum kickers => broad jump

WOD –
Varsity:
15:00 AMRAP
2 rope climbs
10 box jumps, 24”/20”
10 knees-to-elbows

Junior Varsity:
15:00 AMRAP
2 rope climbs
10 box jumps, 24”/20”
10 knees-to-elbows
Novice:
12:00 AMRAP
1 rope climbs
10 box jumps, 24”/20”
8 knees-to-elbows

Elementary:
8:00 AMRAP
1 beginner rope climb
8 box jumps, 12”-24”
8 knees-to-elbows or knee raises

Preschool:
5:00 AMRAP
1 beginner rope climb
5 box jumps, 6”-12”
5 knee raises

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Handstand push-ups

Elementary and Preschool:
5:00
Headstands and frog stands

Posted by Jeff Martin on November 30 2012 at 05:58 PM


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