Sunday, October 14th 2012

CrossFit Kids

CrossFit Kids action

SAT Prep

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

Watch our Web site and the CrossFit Kids Facebook page for information on the CrossFit Kids Teen Gauntlet, January 20, 2013, at the Los Angeles Fitness Expo.

Buy In –
Varsity, Junior Varsity and Novice:
3 x or 5:00
5 squats => bear crawl => 5 squats => basic dot drill x 10 => 5 squats => 10 one-legged side-to-side hops => 5 squats => vault

Elementary and Preschool:
3 x or 5:00
3 squats => bear crawl => 3 squats => 10 one-legged side-to-side hops => 3 squats => 12” hurdle jump

WOD –
Varsity:
3 x 5:00 AMRAP
7 dumbbell hang squat cleans, 35#/25#
7 dumbbell push press, 35#/25#
40-meter shuttle (4 x 10-meter)
Rest exactly 2:00 in between.

Junior Varsity:
3 x 5:00 AMRAP
7 dumbbell hang squat cleans, 25#/20#
7 dumbbell push press, 25#/20#
40-meter shuttle (4 x 10-meter)
Rest exactly 2:00 in between.

Novice:
3 x 5:00 AMRAP
7 dumbbell hang squat cleans, 20#/15#
7 dumbbell push press, 20#/15#
40-meter shuttle (4 x 10-meter)
Rest exactly 2:00 in between.

Elementary:
2 x 5:00 AMRAP
5 dumbbell hang squat cleans, unloaded-5#
5 dumbbell push press, unloaded-5#
20-meter shuttle (2 x 10-meter)
Rest exactly 2:00 in between.

Preschool:
5:00 AMRAP
5 dumbbell hang squat cleans, unloaded
5 dumbbell push press, unloaded
20-meter shuttle (2 x 10-meter)

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Planche practice

Elementary and Preschool:
5:00
Headstand practice
Posted by Jeff Martin on October 13 2012 at 06:00 PM


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