Wednesday, August 15th 2012

CrossFit Kids

CrossFit Kids action

Africa Initiative

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:
3 x or 5:00
3 cartwheels => balance beam => forward roll => basic dot drill x 10 => vault

Elementary and Preschool:
3 x or 5:00
Cartwheel => balance beam => forward roll => basic dot drill x 10 => 3 x 12” hurdle jump

WOD –
Varsity:
4 rounds
10 overhead squats, 95#/65#
200-meter run
10 front squats, 95#/65#
200-meter run
10 back squats, 95#/65#
200-meter run
Rest exactly 2:00 between each round.

Junior Varsity:
4 rounds
10 overhead squats, 55#/45#
200-meter run
10 front squats, 55#/45#
200-meter run
10 back squats, 55#/45#
200-meter run
Rest exactly 2:00 between each round.

Novice:
4 rounds
10 overhead squats, 35#/25#
200-meter run
10 front squats, 35#/25#
200-meter run
10 back squats, 35#/25#
200-meter run
Rest exactly 2:00 between each round.

Elementary:
3 rounds
10 front squats, PVC-10#
50-meter run
10 air squats
50-meter run
Rest exactly 2:00 between rounds.

Preschool:
3 rounds
5 front squats, unloaded
50-meter run
5 air squats
50-meter run
Rest exactly 2:00 between rounds.

Cash Out –
Varsity, Junior Varsity and Novice:
5:00
Practice ice cream makers and front levers (with spotter)

Elementary and Preschool:
5:00
Practice front lever (with spotter)
Posted by Jeff Martin on August 14 2012 at 06:00 PM


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