CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

20 Walking lunges

15 Shoulder kips

10 PVC Pass throughs at bottom of squat

–

With Barbell:

-Good mornings

-Front rack stretch

-Hang muscle cleans

-Thrusters

–

7-5-3 Reps of:

Clean & jerks w/ increasing weight

WOD

Clean & Jerks/Runs (Time)

For time (30min cap):

-800m Run

-21 Clean & Jerks, 95#/65#

-800m Run

-15 Clean & Jerks, 135#/95#

-800m Run

-9 Clean & Jerks, 185#/95#

*Scale run distance/weight as needed, but stick to the rep scheme. Rx+ 135#/95#, 185#/125#, 225#/155#

CrossFit Roselle – CrossFit

Warm-up

Cage Run (No Measure)

Run around cage doing various agility movements, 10 minutes

Skill/Strength

Box Jumps (Max height jump in 10 minutes)

WOD

V-ups/DUs/Burpee Box Jump Overs (Time)

5 Rounds for time of:

20 V-ups

50 Double unders

10 Burpee box jump overs, 24″/20″

*Rest 3 Minutes between each round. Rx+ TTB & box facing BBJOs.

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Agility Ladder (No Measure)

Agility Ladder

– follow up each trip with 10 reps of one of the following:

–Pull-ups x 2

–Push-ups x 2

–Sit-ups x 2

–Supermans x 1

–Mountain climber hip stretches x 1

–Squats x 2

Skill/Strength

Back Squat (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

10 Minute Ladder:

-1 Pull-up/Ring row

-1 Burpee

-2 Pull-ups/ring rows

-2 Burpees

-3 Pull-ups/ring rows

-3 Burpees

Etc. Keep adding 1 rep to each round until time expires.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 300m

-1 Min Barbell front rack stretch

-7 Front squats w/ bounce at bottom

-10 Push-ups

Row 300m

-10 Hang muscle cleans

-5 Hang squat cleans w/ bounce at bottom

-10 Push-ups

7-5-3 Reps of:

-Hang squat cleans w/ increasing weight

Skill/Strength

Hang Squat Clean (1 Rep EMOM 10 Minutes)

WOD

Rope Climbs/Ring Dips/Wall Balls (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

1 Rope climb, 18’/15′

10 Ring dips

20 Wall balls, 20#/14#

*Sub 8 ring rows/rope climb. Sub banded bar dips/bench dips.

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

– 30 Ball slams

– 10 Deadlifts, heavy

– 30 Handstand push-ups (sub DB shoulder presses)

– 2 – 50m sprints (together)

*Goal is to go fast and keep moving. Balls slams UB, DLs should be heavy but touch and go. HSPUs may take a couple of sets, but put max effort into each one. Sprints all out (with proper warm-up).

CrossFit Roselle – CrossFit

Warm-up

A: Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

B: Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Sub 2 pull-ups and 2 dips for each MU. Scale weight as needed.

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

Run around cage 5-10 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.) and stretches.

Skill/Strength

Hang power clean + push press (Practice 10 minutes)

use barbells if possible, but sub DBs as needed

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

Row 200m

7 Hang power clean + push presses

5 Burpee box jump overs

CrossFit Roselle – CrossFit

Warm-up

Plate Warmup (No Measure)

Row 500m, then

Using a plate:

– 30 sec calf stretch each side

– 10 squat stretch into straight legged DL stretch

– 10 ground to OH

– 10 OH forward lunge step push-backs

– 10 OH reverse lunge step push-forwards

*Do 10 quick feet after each movement

WOD

Metcon (Weight)

EMOM 30 Minutes:

Min 1: 8 Reverse lunge steps in front rack position

Min 2: 8 Bent over rows

MIn 3: 8 Mountain climber push-ups (3 steps + 1 push-up = 1 rep)

*Pick weight used and post to comments

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #2 (No Measure)

Jump rope 1 minute

10 Mountain climber hip stretches

10 Supermans

30 Sit-ups

10 Supermans

10 Mountain climber hip stretches

Jump rope 1 minute

Skill/Strength

Weighted Step-ups (10-10-10-10)

5 reps/leg.

WOD

Metcon (Time)

4 Rounds for time of:

12 Pull-ups

24 Air squats

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Shoulder Press (10-8-6-4-4-4)

Warm-up sets build in. 15 minute cap, no exceptions.

WOD

Rows/Burpee Box Jumps/Double Unders (Time)

5 Rounds for time:

30/24 Cal row

15 Burpee box jumps, 24″/20″

50 Double unders