Sunday, November 25th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For Hope
SAT Prep Mental Fitness

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
6 walking lunges => 2 forward rolls => agility course => 100-meter run => basic dot drill x 10

Elementary and Preschool:
3x or 5:00
4 walking lunges => forward roll => agility course => 50-meter run => basic dot drill x 10

WOD –
Varsity:
3 rounds
7 deadlifts, 245#/165#
14 pull-ups
42 double-unders

Junior Varsity:
3 rounds
7 deadlifts, 115#/75#
14 pull-ups
42 double-unders

Novice:
3 rounds
7 deadlifts, 75#/55#
14 pull-ups
42 double-unders

Elementary:
3 rounds
7 deadlifts, unloaded-8# kettlebell
7 pull-ups (progressions or assisted okay)
14 double-unders or single-unders

Preschool:
3 rounds
5 deadlifts, unloaded
5 pull-ups
5 side-to-side hops over 6” hurdle

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

Elementary and Preschool:
5:00 EMOM
2 wall walk-ups

Posted by Jeff Martin on November 24 2012 at 06:00 PM


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