CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

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

Skill/Strength

Deadlift (5-5-5-5)

WOD

Metcon (AMRAP – Reps)

3 Rounds for reps of:

– 1 Minute pull-ups/ring rows

– 1 Minute sit-ups

– 1 Minute burpees

*1 Minute rest between rounds.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute each:

– Calf stretch

– KB Goblet squat stretch

– PVC pass throughs

– Shoulder kips

Then,

AMRAP 5 Minutes:

– 10 SDHPs, 55#/35#

– 3 Burpee pull-ups

– 8 Lunge jumps

– 20 Sec Handstand hold

Skill/Strength

Muscle-ups (Progressions, practice 10 minutes)

Handstand Push-ups (Progressions/practice 10 minutes)

WOD

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Sub 4 pull-ups + 4 dips for the MUs. Scale HSPUs by using up to 2 abmats or a box. Rx is 75#/55#.

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 Min:

40 Floor presses

4 Rope climbs, 18’/15′

20 Bar over burpees

2 Sled pushes

*Rx 135#/85#. Scale up/down as needed. Sub 9 ring rows/rope climb.

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

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

Bear Complex, CFR Style (7-7-7-7-7)

5 Sets of the following:

Without setting down bar, complete 7 rounds of the following:

– Power Clean

– Thruster

– Front Squat

– Push Press

*Rest as needed between sets. Record weight of heaviest successful set.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

– Roll out

– OH band stretch

– Couch stretch

– Half pigeon stretch

– Reverse bridge stretch

WOD

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

3 times through:

– bear crawl down

– backwards crab walk back

– frog hop down

– walking lunges back

Skill/Strength

Push Press (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 13 Minutes:

– 31 sit-ups

– 31 box jump up and overs

– 31 sec plank hold

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute each:

– Calf stretch

– KB Goblet squat stretch

– PVC pass throughs

– Shoulder kips

Then,

Row 500m

20 Toes to bar

3 Wall walks

Skill/Strength

Handstand Walk (practice)

WOD

Rows/OH Barbell Holds/Chin Over Bar Holds (AMRAP – Rounds and Reps)

AMRAP 31 Minutes:

31 Cal Row

31 Sec OH Barbell hold, 95#65#

31 Sec Chin over bar hold

*Rx+ 31′ HS Walk in place of OH barbell hold.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute each:

– Calf stretch

– KB Goblet squat stretch

– PVC pass throughs

– Shoulder kips

Then,

Row 500m

20 KB swings

10 Handstand push-ups

Skill/Strength

DB Snatch (2-2-2-2-2)

1 rep each arm = 2 reps.

WOD

DB Snatches/Box jumps/Double unders (Time)

5 Rounds for time:

10 DB snatches, alt arms each rep, 50#/35#

5 Box jumps, 24″/20″

20 Double unders

*Rx+ 75#/50#, 30″/24″, and 30 UB DUs/round.

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Cage Run

– high knees

– butt kicks

– high knee skip

– side shuffles

– karaoke

– frog hops

– bear crawls

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

*Continue adding one rep each movement until time expires.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute each:

– Calf stretch

– KB Goblet squat stretch

– PVC pass throughs

– Shoulder kips

Then,

Row 500m

20 Thrusters, 45#/35#

10 Pull-ups

Skill/Strength

Back Squat (10-8-6-4-2-2-2)

Warm-up sets included.

WOD

Wall Balls/Pull-ups (Time)

For time:

35 Wall balls

30 Pull-ups

35 Wall balls

20 Pull-ups

35 Wall balls

10 Pull-ups

*Wall ball weight is 20#/14#. Scale reps as needed. Sub jumping pull-ups. Rx+ chest to bar pull-ups.