Tuesday, January 1st 2013

CrossFit Kids

CrossFit Kids action

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

The Gauntlet at the Los Angeles Fitness Expo is coming January 20, 2013.
Come check it out! Contact .(JavaScript must be enabled to view this email address) for more information.

Warm-Up/Skill –
Varsity, Junior Varsity and Novice:
3x or 5:00
10 PVC pass-throughs => agility ladder => 3 broad jumps => 50-meter high-knee skip => 10 squats => 50-meter back pedal

Elementary and Preschool:
3x or 5:00
5 PVC pass-throughs => agility ladder => 2 broad jumps => 25-meter high-knee skip => 5 squats => 25-meter back pedal

WOD –
Varsity:
“Nancy”
5 rounds
400-meter run
15 overhead squats, 95#/65#

Junior Varsity:
“Nancy”
5 rounds
400-meter run
15 overhead squats, 55#/45#

Novice:
“Nancy”
5 rounds
400-meter run
15 overhead squats, 35#/25#

Elementary:
“Li’l Nancy”
3 rounds
200-meter run
10 front squats, unloaded-10#

Preschool:
“PeeWee Nancy”
3 rounds
100-meter run
5 front squats, unloaded

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
6:00 EMOM
Handstand push-ups

Elementary and Preschool:
5:00
Handstand practice

Posted by Jeff Martin on 12/31

 

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