Thursday, September 20th 2012

CrossFit Kids

CrossFit Kids action

CrossFit Kids Bare Bones

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
10 PVC pass-throughs => 10 squats => 5 burpees => 5 broad jumps

Elementary and Preschool:
3x or 5:00
5 PVC pass-throughs => 5 super-slow squats => 3 burpees => 3 broad jumps

WOD –
Varsity:
3 rounds
10 overhead squats, 95#/65#
100-meter run
10 sumo deadlift high pulls, 95#/65#
100-meter run

Junior Varsity:
3 rounds
10 overhead squats, 55#/45#
100-meter run
10 sumo deadlift high pulls, 55#/45#
100-meter run

Novice:
3 rounds
10 overhead squats, 35#/25#
100-meter run
10 sumo deadlift high pulls, 35#/25#
100-meter run

Elementary:
3 rounds
8 front squats, PVC-10#
80-meter run
8 sumo deadlift high pulls, PVC-10#
80-meter run

Preschool:
3 rounds
5 front squats, unloaded-PVC
50-meter run
5 sumo deadlift high pulls, unloaded-PVC
50-meter run

Cash Out –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Ring push-ups

Elementary and Preschool:
3 x
Max ring plank holds
Posted by Jeff Martin on September 19 2012 at 06:00 PM


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