CrossFit Kids | Forging the Future of Fitness

Thursday, May 17th 2012

CrossFit Kids

The Gauntlet - 3.12.1

"Spic and Span Fran"

WOD (Demo)

Varsity:
21-15-9
Hang Power Cleans, Boys 95 pounds/Girls 65 pounds
Pull ups

Junior Varsity:
15-12-9
Hang Power Cleans, Boys 55 pounds/Girls 45 pounds
Pull ups

Novice:
15-12-9
Hang Power Cleans, Boys 35 pounds/Girls 25 pounds
Pull ups

Pack: (Not a Gauntlet Division)
15-12-9
Hang Power Cleans, 15-20 pounds
Pull ups (Beginner or assisted okay)

Puppies:
15-12-9
Hang Power Cleans, 3-8 pounds
Pull ups (Beginner or assisted okay)

Hang squat clean and anyway overhead 
The barbell goes from the waist to overhead with athletes passing through a full squat position while the barbell is racked on the shoulders. The movement has three key points: (1) The barbell starts at the waist. (2) Athletes achieve a full squat with hips below knees. (3) The barbell is locked out overhead with the hips, knees and arms fully extended; the bar directly over the heels; and heels in contact with the ground. The movement can be performed as a hang-squat-clean-thruster, a hang-power-clean-front-squat-split-jerk (for Novice through Varsity only), or anything in between as long as the three key points are hit.

Pull-Up
This is a standard pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as these requirements are met: full extension of the arms at the bottom and chin over the height of bar at the top. Any grip on the bar and any type of kipping are allowed.

Everyone:
Post your workout times on the CrossFit Kids Facebook page
Study or read for 15 minutes directly after the workout

Posted by Jeff Martin on May 16 2012 at 06:00 PM

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