CrossFit Kids | Forging the Future of Fitness

Saturday, February 2nd 2013

CrossFit Kids

Providing Hope For: Drowning Prevention
Hope.CrossFit.com

The 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
10 mountain climbers => 10 lunge steps => forward roll => precision jump => 50-meter carioca => 25-meter back pedal => 180-degree turn => 25-meter sprint

Elementary and Preschool:
3x or 5:00
5 mountain climbers => 5 lunge steps => forward roll => precision jump => 25-meter carioca => 10-meter back pedal => 180-degree turn => 10-meter sprint

WOD –
Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
4 pistol squats, alternating legs
4 strict pull-ups
4 handstand push-ups
12 double-unders

Junior Varsity:
3 x 5:00 AMRAPs, rest 2:00 in between
4 pistol squats, alternating legs
4 strict pull-ups
4 handstand push-ups
12 double-unders

Novice:
3 x 5:00 AMRAPs, rest 2:00 in between
8 squats
4 strict pull-ups
4 handstand push-ups or 8 hand-release push-ups
12 double-unders

Elementary:
2 x 5:00 AMRAPs, rest 2:00 in between
5 squats
5 pull-ups (progressions or assisted okay)
5 push-ups
10 double-unders or single-unders

Preschool:
5:00 AMRAP
5 squats
5 monkey hangs
5 push-ups
5 side-to-side hops

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
15’ handstand walk
10 hollow rocks

Elementary and Preschool:
3 x
3 wall walk-ups
3 hollow rocks
3 supermen

Posted by Jeff Martin on 02/01