CrossFit Kids | Forging the Future of Fitness

Sunday, October 28th 2012

CrossFit Kids

S.A.T. Prep

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

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:
3x or 5:00
10 lunge steps => 3 strict pull-ups => bear crawl => 50-meter high-knee skip => 50-meter back pedal => 10 overhead squats, PVC

Elementary and Preschool:
3x or 5:00
6 lunge steps => 6 monkey hangs => bear crawl => 25-meter high-knee skip => 25-meter back pedal => 6 super-slow squats

WOD –
Varsity:
12:00 AMRAP
200-meter run
10 toes-to-bar
10 good mornings, 45# bar

Junior Varsity:
12:00 AMRAP
200-meter run
10 toes-to-bar
10 good mornings, 35# bar

Novice:
12:00 AMRAP
200-meter run
10 knees-to-elbows
10 good mornings, 25# bar

Elementary:
8:00 AMRAP
100-meter run
8 knees-to-elbows or knee raises
8 good mornings, PVC

Preschool:
5:00 AMRAP
50-meter run
5 knee raises
5 good mornings, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
25 sit-ups
Hamstring mobility work

Elementary and Preschool:
10 sit-ups
Hamstring mobility work

Posted by Jeff Martin on 10/27