Thursday, February 7th 2013

CrossFit Kids

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CrossFit Kids Sri Ram Ashram, Haridwar, India

CrossFit Inc. is committed to making people's lives better in the 250 square-mile rural area surrounding Mombasa, Kenya. Education, food, and water are three major needs for the population in this area. Through the efforts of our affiliates, we can help the people of Kenya commit to, and invest in, improving their own conditions. We provide no handouts. By creating realistic, self-sustaining solutions to specific problems, we enable Kenyans to stand strong for generations to come.
Kenya.CrossFit.com

The 2012 CFK Lesson Plans for middle and high school- Teen and preteen are now available in the CrossFit Kids store.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => 10 jumping jacks => 10 squats => 10 mountain climbers => bear crawl => 3 broad jumps => 100-meter high-knee skip

Elementary and Preschool:
3x or 5:00
5 PVC pass-throughs => 5 jumping jacks => 5 squats => 5 mountain climbers => bear crawl => broad jump => 35-meter high-knee skip

WOD –
Varsity:
4 x 4:00 AMRAPs, rest 2:00 in between
5 hang power snatches, 95#/65#
7 burpees
9 pull-ups

Junior Varsity:
4 x 4:00 AMRAPs, rest 2:00 in between
5 hang power snatches, 55#/45#
7 burpees
9 pull-ups

Novice:
4 x 4:00 AMRAPs, rest 2:00 in between
5 hang power snatches, 35#/25#
7 burpees
9 pull-ups

Elementary:
2 x 4:00 AMRAPs, rest 2:00 in between
3 hang power snatches, unloaded-10#
4 burpees
5 pull-ups (progressions or assisted okay)

Preschool:
4:00 AMRAP
4 hang power snatches, unloaded
4 burpees
4 monkey hangs

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
8:00 EMOM
Handstand push-ups

Elementary and Preschool:
3 x
2 wall walk-ups



Posted by Jeff Martin on February 06 2013 at 06:00 PM


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