Saturday, November 3rd 2012

CrossFit Kids

CrossFit Kids action

http://infantswim.com

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.
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Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Box jump snake => 2 forward rolls => dip walk => 50-meter high-knee skip => 50-meter run => basic dot drill x 10

Elementary and Preschool:
3x or 5:00
Box jump snake => forward roll => dip walk => 25-meter high-knee skip => 25-meter run => basic dot drill x 10

WOD –
Varsity:
4 x 5:00 AMRAP
3 strict pull-ups
9 squats
27 double-unders
Rest 2:00 between cycles.

Junior Varsity:
4 x 5:00 AMRAP
3 strict pull-ups
9 squats
27 double-unders
Rest 2:00 between cycles.

Novice:
4 x 5:00 AMRAP
6 pull-ups
9 squats
27 double-unders
Rest 2:00 between cycles.

Elementary:
2 x 5:00 AMRAP
3 pull-ups (progressions or assisted okay)
9 squats
12 double-unders or single-unders
Rest 2:00 between cycles.

Preschool:
5:00 AMRAP
3 pull-ups (progressions or assisted okay)
6 squats
9 side-to-side hops over 6” hurdle

Cooldown/Skill –
Varsity:
GHD sit-up skill work

Junior Varsity and Novice:
3 x
25 sit-ups
10 hollow rocks

Elementary and Preschool:
2 x
10 sit-ups


Posted by Jeff Martin on November 02 2012 at 06:00 PM


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