4/5/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Warm-up 3 (No Measure)

Bear crawl

Backwards crab walk

Inch worm push-ups

Frog hops

*Handstand kick ups after each movement.

WOD

Metcon (Time)

For time:

30 KB swings

30 Walking lunges

30 Push-ups

30 Air squats

30 Jumping pull-ups

30 Box jumps

30 Kipping knee raises

30 Supermans

30 Burpees

30 Double unders


4/5/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up 2 (No Measure)

Row 500m

Sampson stretch 30 sec/side

10 PVC pass throughs

20 Shoulder kips

10 MC hip stretches



Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.

– TTB/Kipping knee raises

– KB swings, light

– Barbell thrusters

– Quick feet

Skill/Strength

Power Clean (EMOM 10 Minutes)

WOD

Metcon (Time)

3 Rounds for time of:

500m Row

15 Barbell curls, 65#/45#

15 Dips


4/4/18 CF Kids

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)

Perform 10 V-ups after each set.

WOD

Metcon (Time)

5-7 Rounds of:

10 Quick feet

5 Mountain climber push-ups

5 Burpee box jumps

*Each round as fast as possible. One group goes while second group rests, then swith. Each group starts together.


4/4/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up 3 (No Measure)

Row 500m

Sampson Stretch 30 sec/side

10 PVC pass throughs

20 Shoulder kips

10 MC Hip stretches



Tabata style – 20 seconds on/10 seconds off. Rotate through 3 full rounds:

– Handstand hold (or HSPUs)

– Roll to stands (or pistol roll to stands)

– Box jumps

– Sumo deadlift high pull

*Sub OH barbell holds/presses, V-ups, and step-ups as needed.

Skill/Strength

Handstand Walk

WOD

Push Presses/Double Unders (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

7 Push presses

35 Double unders

*Start at 95#/65# and add 10# to the PP each round. It must be a PP to be considered Rx. Scaled/Masters start at 55#/35#. Rx+ start at 135#/95#.


4/3/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

Row 500m

Sampson Stretch 30 seconds/side

10 PVC Pass throughs

20 Shoulder kips

10 MC Hip stretches



Tabata style – 20 seconds on, 10 seconds off. Rotate through 3 full rounds.

– Pull-ups

– Dips

– Hollow rocks

– OH squats

Skill/Strength

Front Squat (3-3-3-3-3)

WOD

Hang Squat Cleans/Burpee Bar MUs (Time)

12-9-6 Reps for time of:

Hang squat cleans, 165#/115#

Burpee bar muscle ups


4/2/18 CF Kids

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

Weighted Step-ups (5-5-5-5)

Each leg. Do 10 push-ups after each set.

WOD

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 Reps of:

Thrusters (bar or DB)

Pull-ups


4/2/18 CF

CrossFit Roselle – CrossFit

Warm-up

Run10/3BurpeesEMOM (No Measure)

Run 10 Minutes. EMOM do 3 Burpees.

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Snatch High Pull + Power Snatch + Hang Squat Snatch (1-1-1-1-1-1-1)

Complete all 3 segments without setting bar down.

WOD

Row/Snatch/Burpee (Time)

For time:

40 Cal Row

30 DB Snatches, alternating arms each rep

20 Burpees

30 DB Clean & jerks, alternating arms each rep

40 Cal Row


3/31/18 CF Partner

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:

12 Muscle ups

24 Box jumps, high

36 HSPUs

48 Pistols

*Sub 2 pull-ups + 2 dips for each MU. Sub strict DB presses for HSPUs. Sub squat jumps for pistols.


3/30/18 CF

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.

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 Minutes)

WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups


3/28/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #1 (No Measure)

Run 200m

10 Inch worm push-ups

Bear crawl around cage

Backwards crab walk around cage

10 Frog Hops

Run 200m

WOD

Metcon (Time)

4-5 Rounds of:

150′ Sled sprint

150′ Farmers carry

150′ Sprint

*Rest approx 3 minutes between rounds.