Thursday, August 23rd 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
5 strict pull-ups => 10 squats => 50-meter carioca => 50-meter back pedal => basic dot drill x 10

Elementary and Preschool:
3x or 5:00
5 pull-ups or 6 monkey hangs=> 5 squats => 25-meter carioca => 25-meter back pedal => basic dot drill x 10

WOD –
Varsity:
3 rounds
Hill sprint
6 power cleans, 95#/65#
6 push press, 95#/65#
12 burpees

Junior Varsity:
3 rounds
Hill sprint
6 power cleans, 55#/45#
6 push press, 55#/45#
12 burpees

Novice:
3 rounds
Hill sprint
6 power cleans, 35#/25#
6 push press, 35#/25#
12 burpees

Elementary:
3 rounds
Hill sprint
6 hang power cleans, PVC-15#
6 push press, PVC-15#
6 burpees

Preschool:
3 rounds
Hill sprint
4 hang power cleans, unloaded-PVC
4 push press, unloaded-PVC
4 burpees

Cash Out –
Varsity, Junior Varsity and Novice:
3 x
30’ handstand walk (15’ there and back with turnaround)

Elementary and Preschool:
5:00
Handstand practice (with spotter)
Posted by Jeff Martin on August 22 2012 at 06:00 PM


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