CrossFit Kids | Forging the Future of Fitness

Sunday, September 16th 2012

CrossFit Kids

S.A.T. Prep

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
2 forward rolls => balance beam => basic dot drill x 10 => 200-meter run =>10 PVC overhead squats

Elementary and Preschool:
3x or 5:00
Forward roll => balance beam => basic dot drill x 10 => 100-meter run =>5 PVC front squats

WOD –
Varsity:
2 x 7:00 AMRAP
5 thrusters, 75#/55#
10 pull-ups
15 double-unders
Rest 2:00 between each cycle.

Junior Varsity:
2 x 7:00 AMRAP
5 thrusters, 45#/35#
10 pull-ups
15 double-unders
Rest 2:00 between each cycle.

Novice:
2 x 7:00 AMRAP
5 thrusters, 35#/25#
10 pull-ups
15 double-unders
Rest 2:00 between each cycle.

Elementary:
7:00 AMRAP
3 thrusters, PVC-10#
6 pull-ups (progressions or assisted okay)
9 double-unders or single-unders

Preschool:
5:00 AMRAP
5 thrusters, unloaded-PVC
5 pull-ups (progressions or assisted okay)
5 side-to-side hops over 6” hurdle

Cash Out –
Varsity, Junior Varsity and Novice:
3x
6’ wall walk
0:30 L-sit hold

Elementary and Preschool:
5:00
Wall walk-ups
L-sit practice

Posted by Jeff Martin on September 15 2012 at 06:00 PM

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