Wednesday, August 29th 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:
3x
1-3 muscle-ups or muscle-up progression work => basic dot drill x 10 => 100-meter run => handstand holds

Elementary and Preschool:
3x
False grip or ring holds or hangs => basic dot drill x 10 => 50-meter run => wall walk-ups

WOD –
Varsity:
800-meter run
3 rounds
6 snatch grip deadlifts, 95#/65#
9 hang power snatches, 95#/65#
12 overhead squats, 95#/65#
800-meter run

Junior Varsity:
800-meter run
3 rounds
6 snatch grip deadlifts, 55#/45#
9 hang power snatches, 55#/45#
12 overhead squats, 55#/45#
800-meter run

Novice:
600-meter run
3 rounds
6 snatch grip deadlifts, 35#/25#
9 hang power snatches, 35#/25#
12 overhead squats, 35#/25#
600-meter run

Elementary:
100-meter run
3 rounds
3 snatch grip deadlifts, PVC-10#
6 hang power snatches, PVC-10#
9 front squats, PVC-10#
100-meter run

Preschool:
100-meter run
2 rounds
3 deadlifts, unloaded
4 hang power snatches, unloaded-PVC
5 front squats, unloaded-PVC
100-meter run

Cash Out –
Varsity, Junior Varsity and Novice:
3 x
10 hollow rock-to-superman holds

Elementary and Preschool:
10 hollow rock-to-superman holds
Posted by Jeff Martin on August 28 2012 at 06:00 PM


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