Tuesday, December 4th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For Hope Initiative Cure, Prevention and Treatment of Catastrophic Children's Illness and Injury

The New 2012 CFK Lesson Plans for Middle and High School- Teen and PreTeen are now available in the CrossFit Kids store.

The CrossFit for HOPE Teen Competition at the Los Angeles Fitness Expo is coming January 20, 2013. Watch our Web site and the CrossFit Kids Facebook page for information.
Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => alligator crawl => 10 squats => 50-meter high-knee skip => 50-meter back pedal => vault

Elementary and Preschool:
3x or 5:00
10 jumping jacks => alligator crawl => 5 squats => 25-meter high-knee skip => 25-meter back pedal => 2 broad jumps

WOD –
Varsity:
10 thrusters, 75#/55#
12 bar-facing burpees
14 toes-to-bar
16 lunge steps
18 sit-ups
100 double-unders
18 sit-ups
16 lunge steps
14 toes-to bar
12 bar-facing burpees
10 thrusters, 75#/55#

Junior Varsity:
10 thrusters, 45#/35#
12 bar-facing burpees
14 toes-to-bar
16 lunge steps
18 sit-ups
100 double-unders
18 sit-ups
16 lunge steps
14 toes-to bar
12 bar-facing burpees
10 thrusters, 45#/35#

Novice:
10 thrusters, 35#/25#
12 bar-facing burpees
14 toes-to-bar or knees-to-elbows
16 lunge steps
18 sit-ups
100 double-unders
18 sit-ups
16 lunge steps
14 toes-to bar or knees-to-elbows
12 bar-facing burpees
10 thrusters, 35#/25#

Elementary:
5 thrusters, unloaded-10#
6 burpees
7 knees-to-elbows or knee raises
8 lunge steps
9 sit-ups
25 double-unders or single-unders
9 sit-ups
8 lunge steps
7 toes-to bar
6 burpees
5 thrusters, unloaded-10#

Preschool:
5 thrusters, unloaded
6 burpees
7 knee raises
8 lunge steps
9 sit-ups
10 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Max plank hold


Elementary and Preschool:
Max plank hold

Posted by Jeff Martin on December 03 2012 at 06:00 PM


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