Sunday, August 19th 2012

CrossFit Kids


CrossFit Kids action

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:
3x or 5:00
Army crawl => forward roll => balance beam => 5 pull-ups => 5 squats => basic dot drill x 10

Elementary and Preschool:
3x or 5:00
Army crawl => forward roll => balance beam => 4 monkey hangs => 4 squats => basic dot drill x 10

WOD –
Varsity:
8:00 AMRAP
6 hang power snatches, 95#/65#
12 wall ball shots, 20#/14#
100-meter run

Junior Varsity:
8:00 AMRAP
6 hang power snatches, 55#/45#
12 wall ball shots, 14#/10#
100-meter run

Novice:
8:00 AMRAP
6 hang power snatches, 35#/25#
12 wall ball shots, 10#/8#
100-meter run

Elementary:
6:00 AMRAP
4 hang power snatches, PVC-10#
8 wall ball shots, 4#-6#
50-meter run

Preschool:
5:00 AMRAP
3 hang power snatches, unloaded-PVC
6 wall ball shots, dodgeball-4#
35-meter run

Cash Out –
Varsity, Junior Varsity and Novice:
3 x
35-meter prowler push, unloaded-90#

Elementary and Preschool:
3 x
25-meter prowler push, unloaded

* small tires can sub for prowler
Posted by Jeff Martin on August 18 2012 at 06:00 PM


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