Wednesday, December 19th 2012

CrossFit Kids

CrossFit Kids action

CrossFit For Hope Initiative: Kenya

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. Here's where to register: The Gauntlet. The event takes place on January 20, 2013, at the Los Angeles Fitness Expo.

Spaces are limited, so sign up quickly!

To be eligible, athletes must be ages 12-18 and attending middle school or high school.

Questions? Please contact .(JavaScript must be enabled to view this email address)

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Bear crawl => forward roll => precision jump => vertical jump => broad jump => 5 one-legged side-to-side hops, each leg => agility ladder => 50-meter bum kickers => 50-meter side shuffle

Elementary and Preschool:
3x or 5:00
Bear crawl => forward roll => precision jump => vertical jump => broad jump => 5 one-legged side-to-side hops, each leg => agility ladder => 25-meter bum kickers => 25-meter side shuffle

WOD –
Varsity:
10:00 AMRAP
14 burpees
7 hang squat snatch, 95#/65#
100-meter run

Junior Varsity:
10:00 AMRAP
14 burpees
7 hang squat snatch, 55#/45#
100-meter run

Novice:
10:00 AMRAP
14 burpees
7 hang squat snatch, 35#/25#
100-meter run

Elementary:
8:00 AMRAP
10 burpees
5 hang power snatch, unloaded-10#
50-meter run

Preschool:
5:00 AMRAP
5 burpees
5 hang power snatch, unloaded
35-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Rope climbs

Elementary and Preschool:
5:00
Rope climbing practice
Posted by Jeff Martin on December 18 2012 at 06:00 PM


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