Tuesday, October 16th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For HOPE

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

Watch our Web site and the CrossFit Kids Facebook page for information on the CrossFit Kids Teen Gauntlet, January 20, 2013, at the Los Angeles Fitness Expo.

Please direct questions to .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3 x or 5:00
10 squats => bear crawl => 50-meter high-knee skip => 50-meter back pedal => basic dot drill x 10 => 5 strict pull-ups

Elementary and Preschool:
3 x or 5:00
3 squats => bear crawl => 25-meter high-knee skip => 25-meter back pedal => basic dot drill x 10 => 4 monkey hangs

WOD –

Varsity:
12-minute AMRAP
100-meter run
7 thrusters, 95#/65#
11 push-ups

Junior Varsity:
12-minute AMRAP
100-meter run
7 thrusters, 55#/45#
11 push-ups

Novice:
12-minute AMRAP
100-meter run
7 thrusters, 35#/25#
11 push-ups

Elementary:
8-minute AMRAP
50-meter run
6 thrusters, PVC-10#
6 push-ups

Preschool:
5-minute AMRAP
50-meter run
5 thrusters, unloaded-PVC
5 push-ups

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Max rope climbs

Elementary and Preschool:
5:00
Rope climbing practice

Posted by Jeff Martin on October 15 2012 at 06:00 PM


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