10/30/17 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

Back Squat (5-5-5-5)

Do 10 Push-ups after each set

WOD

Metcon (Time)

5 Rounds for time of:

10 Pull-ups/Ring rows

10 Quick feet

10 Burpees

*Rest 1 minute after each round. All out efforts.


10/28/17 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)

In 20 minutes:

10 bent over rows

10 hang power cleans

10 push presses

10 quick feet

10 burpees

*Partner A works for 2.5 minutes while B rests. Partner B then works for 2.5 minutes while A rests. Continue in this manner until both partners have completed 4 rounds. Earn your rest, so go hard! Record weight used. Sub HSPUs for push presses if desired.


10/27/17 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.

WOD

Metcon (Weight)

EMOM 30 Minutes:

Minute 1: 2 Heavy deadlifts

Minute 2: 10 Wall balls, 20#/14# to 10’/9′

Minute 3: 1 Rope climb, 18’/15′

*Pick a heavy DL weight and stick with it if possible. Rx+ for 12’/10′ targets and 2 rope climbs/round.


10/26/17 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #1 (No Measure)

Run 200m

10 Inch worm push-ups

50′ Bear crawl

50′ Backwards crab walk

10 Frog Hops

Run 200m

Skill/Strength

Sumo Deadlift High Pull (Practice movement for workout)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

10 Sumo deadlift high pulls

5 Negative pull-ups

5 Burpees


10/26/17 CF

CrossFit Roselle – CrossFit

Warm-up

5K Warm-Up (No Measure)

Roll out 5 minutes

High knees

Butt kicks

High knee skip

Side shuffle x 2

Karaoke x 2

400m run

50m sprint x 2

10 Box jumps

WOD

5k Run (Time)

Max Effort 5k Run


10/25/17 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

Front Squat (5-5-5-5)

Do 15 sit-ups after each set of 5

WOD

Metcon (No Measure)

3 Rounds of:

1 minute farmer’s carry

1 minute lunge steps

1 minute mountain climbers

1 minute rest


10/25/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #2 (No Measure)

In 15 Minutes:

Roll out 5 minutes

500m Row

15 Shoulder kips

10 Mountain climber hip stretches

AMRAP remaining time:

– 5 Ring rows

– 5 Push ups

– 5 Hollow rocks

– 5 Supermans

– 5 Wall squats

Skill/Strength

Row for Watts (5 Rounds for reps)

3 pulls for max watts x 5 sets. Rest as needed between efforts.

WOD

Dips/Floor Wipers/Bar Over Burpees (Time)

5 Rounds for time of:

10 Dips

10 Floor wipers, 95#/65#

10 Bar over burpees

*Rx+ for MU to ring dips & hanging windshield wipers.


10/24/17 CF

CrossFit Roselle – CrossFit

Warm-up

Strength Day Warm-Up (No Measure)

Row 500m

10 Shoulder kips

10 Mountain climber hip stretches

10 Shoulder presses

10 Good mornings

10 OH squats

Skill/Strength

Back Squat (3×5)

5-10# heavier than last week if possible.

Reverse lunge steps (10-8-8-6-6)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Finish 5-10# heavier than last week if possible.

Shoulder Press (3×5)

2.5-5# heavier than last week if possible.


10/23/17 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Skill/Strength

Push Press (5-5-5-5)

Do 10 Pull-ups after each set of 5.

WOD

Metcon (Time)

5-7 Rounds of:

5 Mountain climber push-ups (3 steps + 1 push-up = 1 rep)

10 KB swings

10 Quick feet

*Rest about 1 minute between rounds. Go all out.


10/23/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #1 (No Measure)

In 15 Minutes:

Roll out 5 minutes

Row 500m

15 Shoulder Kips

10 Mountain climber hip stretches

AMRAP remaining time:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

– 20 Double unders

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Hang Power Snatch + Power Snatch (1RM)

15 minutes to work up to a 1RM of the complex

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

5 Strict pull-ups

10 Box jumps, 24″/20″

30 Double unders

*Rx+ weighted strict pull-ups, 30″/24″ box jumps, and UB DUs.