Sunday, February 3rd 2013
CrossFit Kids
Kenya.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 squats => bear crawl => balance beam => monkey bar pass => basic dot drill x 10 => 200-meter run
Elementary and Preschool:
3x or 5:00
5 squats => bear crawl => balance beam => 4 monkey hangs => basic dot drill x 10 => 50-meter run
WOD –
Varsity:
12-9-6
Box jumps, 33”/30”
Deadlifts, 245#/165#
Knees-to-elbows
Junior Varsity:
12-9-6
Box jumps, 30”/24”
Deadlifts, 115#/75#
Knees-to-elbows
Novice:
12-9-6
Box jumps, 30”/24”
Deadlifts, 75#/55#
Knees-to-elbows
Elementary:
12-9-6
Box jumps, 12”-24”
Deadlifts, unloaded-8 kg kettlebell
Knees-to-elbows or knee raises
Preschool:
6-5-4
Box jumps, 10”-12”
Deadlifts, unloaded
Knees raises
Cooldown/Skill –
Varsity, Junior Varsity and Novice:
5:00
Planche practice
Elementary and Preschool:
5:00
Plank, frog stand, and headstand practice
Posted by Jeff Martin on 02/02
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