CrossFit Kids | Forging the Future of Fitness

Monday, October 8th 2012

CrossFit Kids

Olivia at CF Morristown

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

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
Army crawl => dip walk => 50-meter side shuffle => 50-meter back pedal => basic dot drill x 10 => monkey bar pass

Elementary and Preschool:
3x or 5:00
Army crawl => jump to support => 25-meter side shuffle => 25-meter back pedal => basic dot drill x 10 => 4 monkey hangs

WOD –
Varsity:
20:00 AMRAP
100-meter run
20 double-unders
15 wall ball shots, 20#/14#, 10’ target
10 toes-to-bar

Junior Varsity:
20:00 AMRAP
100-meter run
20 double-unders
15 wall ball shots, 14#/10#, 10’ target
10 toes-to-bar

Novice:
15:00 AMRAP
100-meter run
20 double-unders
15 wall ball shots, 10#/8#, 8’-9’ target
10 toes-to-bar or knees-to-elbow

Elementary:
8:00 AMRAP
75-meter run
10 double-unders or single-unders
7 wall ball shots, 4#/6#, 5’-7’ target
5 toes-to-bar, knees-to-elbow, or knee raises

Preschool:
5:00 AMRAP
50-meter run
8 single-unders or side-to-side hops
6 wall ball shots, dodgeball-4#, 5’-6’’ target
4 knee raises

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00 EMOM
Rope climbs

Elementary and Preschool:
5:00
Rope climbing practice

Posted by Jeff Martin on 10/07