11/19/18 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

WOD

Metcon (AMRAP – Reps)

EMOM 20 Minutes:

– 2 Burpees

– 4 Box jumps

– 6 KB swings

*Take a min off here and there if needed, but try to stick to the reps.


11/17/18 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 Min:

-60 Cal row

-50 KB swings

-40 Squat jumps/pistols

-30 Ring/bar/bench dips

-2 Min plank hold (together)


11/16/18 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

Squat Clean Thruster (1 Rep EMOM 10 Minutes)

WOD

Thrusters/Bar Over Burpees (Time)

5 Rounds for time of:

– 6 Thrusters, 115#/75#

– 8 Bar over burpees

*Scale 85#/55# & regular burpees. Rx+ 155#/105# and bar facing buprees.


11/15/18 CF Kids

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

Back Squat (5-5-5-5)

WOD

Metcon (AMRAP – Reps)

3 Rounds for total reps:

– Row 1 min

– Box jumps 1 min

– TTB/Kipping knee raises 1 min

– Rest 1 min


11/15/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

– Roll Out 10 minutes

– Couch stretch

– OH band stretch

– Half pigeon stretch

– Reverse bridge stretch

– Lying chest twister stretch

Then,

3 Rounds of:

– 5 Pull-ups

– 5 Push-ups

– 10 Squats

– 20 Double unders

WOD

Rows/Sit-ups/Walking Lunges (Time)

For time (25min cap):

2000m Row

200 Abmat sit-ups

200 Walking lunges

*Any order, partition as needed.


11/14/18 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

Push Press (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

– 10 plate ground to OH

– 12 OH walking lunges

– 30 Sec plank hold


11/14/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

– Calf stretch

– KB goblet squat stretch

– PVC pass throughs

– Shoulder kips

Then,

AMRAP 6 Minutes:

– 5 KB snatches/arm

– 5 KB windmills/arm

– 10 V-ups

Skill/Strength

DB Snatch (Heavy set of 2 in 15 minutes)

Heavy set includes 1 rep/arm.

WOD

DB Snatches/Double Unders (3 Rounds for reps)

AMRAP 4 Minutes:

12 DB snatches 35#/20#, alt arms each rep

20 Double unders

Rest 4 minutes

AMRAP 4 Minutes:

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

20 Double unders

Rest 4 Minutes

AMRAP 4 Minutes:

4 DB snatches 75#/50#, alt arms each rep

20 Double unders


11/13/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

– Calf stretch

– KB goblet squat strech

– PVC pass thoughs

– Shoulder kips

Then:

– Row 500m

– 10 Burpee pull-ups

– 25′ Handsand walk or 30 sec HS hold

– 10 Wall squats

Skill/Strength

Yoke Carry (50′ x 4)

WOD

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats


11/12/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

– Calf stretch

– KB goblet squat stretch

– PVC pass throughs

– Shoulder kips

Then,

– Row 500m

– Front rack stretch

– 10 hang muscle cleans

– 10 pull-ups

– 10 thrusters

Skill/Strength

Power Clean (1 Rep EMOM 10 Minutes)

WOD

Power Cleans/Burpee Box Jumps (Time)

21-15-9 reps of:

Power cleans, 155#/105

Burpee box jumps, 24″/20″

*Scaled/Masters 115#/75# and 20″/16″. No Rx+ – just go all out.


11/12/18 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.).

WOD

Metcon (Time)

In 20 minutes:

– 50 pull-ups

– 50 push-ups

– 50 sit-ups

– 50 air squats

*partition as needed. Alternate 10 cal row and 10 burpees in remaining time.