Saturday, September 8th 2012


CrossFit Kids


CrossFit Kids action

Infant Swim Resource

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:
5:00
Bear crawl => 10 side-to-side hops each leg => 50-meter high-knee skip => 50-meter back pedal => monkey bar pass

Elementary and Preschool:
5:00
Bear crawl => 10 side-to-side hops each leg => 25-meter high-knee skip => 25-meter back pedal => 6 monkey hangs

WOD –
Varsity:
3 x 5:00 AMRAP
3 handstand push-ups
5 chest-to-bar pull-ups
7 wall ball shots, 20#/14# to 10’ target
Rest 2:00 between cycles.

Junior Varsity:
3 x 5:00 AMRAP
3 handstand push-ups
5 chest-to-bar pull-ups
7 wall ball shots, 14#/10# to 10’ target
Rest 2:00 between cycles.

Novice:
3 x 5:00 AMRAP
3 handstand push-ups or 3 wall walk-ups
5 pull-ups
7 wall ball shots, 10#/8# to 8’-9’ target
Rest 2:00 between cycles.

Elementary:
8:00 AMRAP
3 wall walk-ups
5 pull-ups (progressions or assisted okay)
7 wall ball shots, 4#-6# to 5’-7’ target

Preschool:
5:00 AMRAP
3 wall walk-ups
4 pull-ups (progressions or assisted okay)
5 wall ball shots, dodgeball-4# to 5’-6’ target

Cash Out –
Varsity, Junior Varsity and Novice:
3x
25 sit-ups
15 toes-to-bar

Elementary and Preschool:
2x
10 sit-ups
5 knee-ups
Posted by Jeff Martin on September 07 2012 at 06:00 PM


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