Wednesday, October 17th 2012

CrossFit Kids

CrossFit Kids action

Kenya Initiative

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
5 good mornings, PVC => bear crawl => 50-meter high-knee skip => 50-meter back pedal => 3 broad jumps

Elementary and Preschool:
3 x or 5:00
5 good mornings, unloaded-PVC => bear crawl => 25-meter high-knee skip => 25-meter back pedal => 2 broad jumps

WOD –
Varsity:
9 rounds
5 deadlifts, 225#/155#
100-meter run
5 handstand push-ups
100-meter run

Junior Varsity:
9 rounds
5 deadlifts, 115#/75#
100-meter run
5 handstand push-ups
100-meter run

Novice:
9 rounds
5 deadlifts, 75#/55#
100-meter run
5 handstand push-ups or wall walk-ups
100-meter run

Elementary:
5 rounds
5 deadlifts, unloaded-8 kg kettlebell
50-meter run
5 wall walk-ups or push-ups
50-meter run

Preschool:
5 rounds
5 deadlifts, unloaded
35-meter run
5 wall walk-ups or push-ups
35-meter run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Strict pull-ups

Elementary and Preschool:
5:00
Strict pull-up practice


Posted by Jeff Martin on October 16 2012 at 06:00 PM


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