1/18/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Group 1:

Row 3 minutes

Group 2:

AMRAP 3 minutes:

10 Walking lunges

Bear crawl 1 lap around cage

*Both groups complete 1 full round.

WOD

Metcon (Time)

AMRAP 12 minutes:

15 Sit-ups

10 Pull-ups/Rows

5 Deadlifts


1/18/18 CF

CrossFit Roselle – CrossFit

Warm-up

Row & Reverse (No Measure)

2 Rounds of the following:

500m Row

15 Reverse Burpees

Skill/Strength

DB Snatch (Work up to heavy single w/ both arms in 15 minutes)

WOD

DB Snatches/Sit-ups (Time)

5 Rounds for time of:

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

25 Sit-ups

*Rx+ 75#/50# and 15 TTB/rd.


1/17/18 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

Back Squat (5-5-5-5)

Perform 10 V-ups after each set

WOD

Metcon (Time)

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

Box jumps

Push-ups


1/17/18 CF

CrossFit Roselle – CrossFit

Warm-up

Cage Run (No Measure)

Run around cage doing various agility movements, 10 minutes

WOD

Metcon (Weight)

EMOM 30 Minutes:

Min 1: 20 Quick feet (10 each foot)

Min 2: 3 Bench presses

Min 3: 1 Deadlift

*Add bench press and deadlift weight for score. Break it down in notes.


1/16/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of:

Row 500m

10 Dip shrugs

10 Dip shrug high elbows

10 Muscle snatches

10 Snatch balances

*1st time through w/ PVC, 2nd time through w/ barbell if possible.

WOD

Metcon (Time)

5 Rounds for time of:

40 Double unders

15 Pull-ups

10 Power snatches, 75#/55#

*Rest 3 minutes between each round. Rx+ for UB DUs, C2B PUs, and 115#/75#


1/15/18 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)

7 Rounds of:

10 Quick feet

5 Burpees

10 KB swings

*One group goes while the other rests, then switch. Continue until all rounds completed.


1/13/18 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:

30 Cal Row

30 HSPUs

100 Jumping pull-ups

30 power cleans

30 burpees

*choose weight for PCs, sub 10 rope climbs for jumping pull-ups, sub DB strict presses for HSPUs.


1/12/18 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

Snatch (1 Rep EMOM 10 Minutes)

WOD

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#


1/11/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

5 Burpees

10 Push-ups

10 Ring rows

10 V-ups

10 Supermans

10 Squats

*Complete as a group. Run 2 laps before each movement.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes:

10 Quick feet

5 Thrusters

5 Burpees

*Rest 1 minute after each round. Go as fast as possible.


1/11/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 20 minutes:

Row 250m

10 Shoulder kips

10 MC Hip stretches

5 Burpees

10 Toes through rings

10 Thrusters
Slow and steady

WOD

Metcon (AMRAP – Reps)

EMOM 20 Minutes:

Even: 10 Quick feet

Odd: 5-10 Thrusters, 95#/65#

*Pick a number of reps you think you can maintain each round and stick with it. It should be unbroken if at all possible.