CrossFit Kids | Forging the Future of Fitness

Saturday, March 2nd 2013

CrossFit Kids

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
Alligator crawl => 10 vertical jumps => monkey bar pass => 5 push-ups => 10 side-to-side hops => 200-meter run

Elementary and Preschool:
3x or 5:00
Alligator crawl => 5 vertical jumps => monkey bar pass => 5 push-ups => 5 side-to-side hops => 100-meter run

WOD –
Varsity:
3 x 5:00 AMRAPs, 2:00 rest in between
4 shoulder press, 95#/65#
8 pull-ups
32 double-unders

Junior Varsity:
3 x 5:00 AMRAPs, 2:00 rest in between
4 shoulder press, 55#/45#
8 pull-ups
32 double-unders

Novice:
3 x 5:00 AMRAPs, 2:00 rest in between
3 shoulder press, 35#/25#
6 pull-ups
24 double-unders

Elementary:
6:00 AMRAP
4 shoulder press, unloaded-10#
5 pull-ups (progressions or assisted okay)
10 double-unders or single-unders

Preschool:
5:00 AMRAP
4 shoulder press, unloaded
4 monkey hangs
4 tuck jumps

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
15’ handstand walk
3 forward rolls

Elementary and Preschool:
5:00
Handstand practice

Posted by Jeff Martin on 03/01