Tuesday, January 8th 2013

CrossFit Kids

CrossFit Kids action

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

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

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 jumping jacks => 10 mountain climbers => 10 walking lunges => 10 one-legged side-to-side hops, each leg => 50-meter carioca => 50-meter high-knee skip

Elementary and Preschool:
3x or 5:00
6 jumping jacks => 6 mountain climbers => 6 walking lunges => 6 one-legged side-to-side hops, each leg => 25-meter carioca => 25-meter high-knee skip

WOD –
Varsity:
3 rounds
50 squats
7 muscle-ups
10 hang power cleans, 135#/95#

Junior Varsity:
3 rounds
50 squats
1-3 muscle-ups or 7 muscle-up progressions
10 hang power cleans, 55#/45#

Novice:
3 rounds
50 squats
1 muscle-up or 7 muscle-up progressions
10 hang power cleans, 35#/25#

Elementary:
3 rounds
12 squats
7 pull-ups (progressions or assisted okay)
7 push-ups
10 hang power cleans, unloaded-10#

Preschool:
3 rounds
6 squats
3 pull-ups (progressions or assisted okay)
3 push-ups
6 hang power cleans, unloaded

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

Elementary and Preschool:
5:00
Handstand practice


Posted by danell on January 07 2013 at 05:00 PM


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