CrossFit Kids | Forging the Future of Fitness

Thursday, March 7th 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
10 PVC pass-throughs => 10 squats => bear crawl => forward roll => dip walk => 50-meter high-knee skip => 50-meter run
Elementary and Preschool:
3x or 5:00
10 PVC pass-throughs => 5 squats => bear crawl => forward roll => dip walk => 25-meter high-knee skip => 25-meter run

WOD – Open Sectional WOD 13.1
Varsity:
17:00 AMRAP
40 burpees
30 snatches, 75#/45#
30 burpees
30 snatches, 135#/75#
20 burpees
30 snatches, 165#/100#
10 burpees
AMRAP
Snatches, 210#/120#

Junior Varsity:
17:00 AMRAP
40 burpees
30 snatches, 45#/35#
30 burpees
30 snatches, 55#/45#
20 burpees
30 snatches, 75#/55#
10 burpees
AMRAP
Snatches, 95#/65#

Novice:
12:00 AMRAP
30 burpees
15 snatches, 25#/15#
20 burpees
15 snatches, 35#/25#
15 burpees
15 snatches, 55#/45#
10 burpees
AMRAP
Snatches, 65#/55#

Elementary:
7:00 AMRAP
7 burpees
7 snatches, unloaded-10#

Preschool:
5:00 AMRAP
5 burpees
5 snatches, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
Supervised mobility for shoulders, chest, lats, hips, hamstrings

Elementary and Preschool:
5:00
Handstand practice

Posted by Jeff Martin on 03/06