Tuesday, February 5th 2013

CrossFit Kids

CrossFit Kids action

Providing Hope For:
Childrens Illness Treatment
Hope.CrossFit.Com

By providing water and schools, CrossFit is changing lives in Kenya—and you can help.
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 => 5 burpees => bear crawl => 10 one-legged side-to-side hops, each leg => 10 sit-ups => 100-meter run

Elementary and Preschool:
3x or 5:00
5 squats => 3 burpees => bear crawl => 5 one-legged side-to-side hops, each leg => 5 sit-ups => 50-meter run

WOD –
Varsity:
12:00 AMRAP
5 one-arm dumbbell hang power cleans, 35#/30#
5 one-arm dumbbell overhead walking lunge steps, 35#/30#
5 one-arm dumbbell power snatches, 35#/30#
5 one-arm dumbbell front rack walking lunge steps, 35#/30#
Switch arms

Junior Varsity:
12:00 AMRAP
5 one-arm dumbbell hang power cleans, 25#/20#
5 one-arm dumbbell overhead walking lunge steps, 25#/20#
5 one-arm dumbbell power snatches, 25#/20#
5 one-arm dumbbell front rack walking lunge steps, 25#/20#
Switch arms

Novice:
10:00 AMRAP
5 one-arm dumbbell hang power cleans, 20#/15#
5 one-arm dumbbell overhead walking lunge steps, 20#/15#
5 one-arm dumbbell power snatches, 20#/15#
5 one-arm dumbbell front rack walking lunge steps, 20#/15#
Switch arms

Elementary:
6:00 AMRAP
5 one-arm dumbbell hang power cleans, unloaded-5#
5 one-arm dumbbell overhead walking lunge steps, unloaded-5#
5 one-arm dumbbell power snatches, unloaded-5#
5 one-arm dumbbell front rack walking lunge steps, unloaded-5#
Switch arms

Preschool:
5:00 AMRAP
5 hang power cleans, unloaded
5 walking lunge steps

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Toes-to-bar

Elementary and Preschool:
10 knee raises
10 supermen


Posted by Jeff Martin on 02/04

 

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Scaled version of the CrossFit front page WOD [ right here ]


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