10/12/17 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

Deadlift (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

2 Burpees

10 Box jumps

2 Burpees

10 OH walking lunges

*One person goes through one round while another rests. Once the first person is finished, he/she rests while the other person completes a round. Continue in this manner until time expires.


10/11/17 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

Rope Climb (15 Min Practice)

WOD

Metcon (AMRAP – Rounds and Reps)

In 15 minutes:

1500m row, then

AMRAP remaining time:

-25 Double unders

-12 Burpees

-1 Rope climb, 18’/15′


10/11/17 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Skill/Strength

DB Snatch (5-5-5-5)

Each arm, from the hang position.

WOD

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.


10/10/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Barbell #1 Warm-Up (No Measure)

Stretch 5 Minutes (couch stretch, lat stretch, OH band stretch, etc.)

Row 500m

15 Shoulder kips

10 Mountain climber hip stretches

AMRAP remaining time:

5 Hang muscle cleans

2 Shoulder presses

2 Front squats

5 Thrusters

20 Double unders

WOD

EMOM 30 PCs/Thrusters/QF (Weight)

EMOM 30 Minutes:

Min 1: 5 Power Cleans

Min 2: 5 Thrusters

Min 3: 10 Quick feet


10/9/17 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

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 35 Minutes:

50m Sled push

100m Farmer’s carry

800m Run

*Record weights used in notes.


10/7/17 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)

AMRAP 16 Minutes:

100 Wall ball buy in, then in remaining time:

-2-5 Deadlifts

-5-10 Mountain climber push-ups

-15-20 Sec chin over bar hold

At the end of the 16 minutes, everyone runs 800m.

*Partner A does the deadlifts, partner B then does the mountain climber push-ups, partner A then does the chin over bar hold. Now partner B does the deadlifts, etc. Continue alternating movements until time expires.


10/6/17 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.

Skill/Strength

WOD

Push Jerk (3-3-3-3-3)

DB Bent Over Rows/PCs/PPs/Runs/BJ (AMRAP – Rounds and Reps)

AMRAP 15 MIn:

5 DB bent over rows

5 DB power cleans

5 DB push presses

*Go through above complex with one arm, then the other.

Run 200m

15 Box jumps

*Records rounds and reps completed. Post DB weight used in comments.


10/5/17 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

Back Squat (5-5-5-5)

WOD

Metcon (No Measure)

Relay Race Style:

Sled push

Farmer’s carry

Sprint

*Rest as needed between rounds. Shoot for 4-5 rounds.


10/5/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #1 (No Measure)

In 12 Minutes:

Row 2 minutes

Burgener Warm-up

3 Rounds of:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

50 Double unders

Roll out in remaining time.

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

“Annie-Belle” (Time)

50-40-30-20-10 rep rounds for time of:

Double unders

Abmat sit-ups

*Perform 6 snatches after each round, 115#/75#. Scaled/Masters 85#/55#. Rx+ 155#/105# snatches and sub 1/2 TTB for sit-ups.


10/4/17 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

Deadlift (5-5-5-5)

WOD

Kids Row/BJ/Sit-ups/Wall Balls/Burpees (AMRAP – Reps)

For total reps:

5 min row (calories)

4 min box jumps

3 min sit-ups

2 min wall balls

1 min burpees