Wednesday, March 13th 2013

CrossFit Kids
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CrossFit Kids Initiatives Providing Hope For: Children's Illness Treatment

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 walking lunges => bear crawl => 1 rope climb => basic dot drill x 10 => 3 broad jumps => 10 squats

Elementary and Preschool:
3x or 5:00
5 walking lunges => bear crawl => 1 beginner rope climb => basic dot drill x 10 => broad jump => 5 super-slow squats

WOD –
Varsity:
10:00 AMRAP
5 deadlifts, 185#/125#
100-yard sprint

Junior Varsity:
10:00 AMRAP
5 deadlifts, 75#/55#
100-yard sprint

Novice:
10:00 AMRAP
5 deadlifts, 55#/45#
100-yard sprint

Elementary:
7:00 AMRAP
5 deadlifts, unloaded-10#
60-yard run

Preschool:
5:00 AMRAP
5 deadlifts, unloaded
40-yard run

Cooldown/Skill –
Varsity, Junior Varsity and Novice:
3 x
5 skin-the-cats
25 sit-ups

Elementary and Preschool:
5:00
Skin-the-cat progressions (w/spotter)


Posted by Jeff Martin on 03/12

 

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