CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row 500m

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

Skill/Strength

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.

WOD

Push Presses/Burpee Box Jumps (Time)

21-15-9 Reps for time of:

Push presses, 95#/65#

Burpee box jumps, 24″/20″

*Rx+ 135#/95# & burpee box jump overs, 24″/20″. Masters Rx 75#/55#.

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.

Skill/Strength

Rope Climb (Practice)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

-40 Cal row

-40 GHD sit-ups

-8 Rope climbs, 18/15

-40 DB snatches, 50/35

-40 Weighted step-ups, 50/35

*sub 40 Ring rows for rope climbs. One partner working at a time.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 5 minutes

Cage Run 5 minutes

Skill/Strength

Yoke Carry (4 x 50′)

WOD

DUs/Ball Slams/Slam Ball Twists (Time)

For time:

-100 Double unders

-50 Ball slams, 30#/20#

100 Double unders

-50 Slam ball twists, 30#/20#

100 Double unders

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

Hang Power Clean (Practice 10 minutes)

WOD

Metcon (Time)

5 Rounds for time:

10 Hang power cleans

20 sit-ups

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)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

-5 KB deadifts, heavy

-5 Burpees

-5 Pull-ups

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

Run around cage 5-10 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.) and stretches.

Skill/Strength

Bar Muscle-ups (Practice 10 minutes)

Use kids bars, sub jumping, etc.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

15 Cal row

10 Wall balls

5 Bar muscle ups

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row 500m

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 Minutes)

WOD

Metcon (Time)

5 Rounds for time of:

7 Clean & jerks, 135#/95#

14 Toes to bar

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 (Weight)

In 20 Minutes:

EMOM 10 Minutes:

-10 Quick Feet

-10 Bent over rows

-10 Weighted reverse lung steps

EMOM 10 Minutes:

-10 Quick feet

-10 Floor presses

-10 Ring rows/1 Rope climb

*Partners alternate rounds.

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

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 (No Measure)

Every 5 Minutes for 30 Minutes:

-Row 200m

-3 Wall walks

-6 Pull-ups

-12 Wall balls

*Rest remaining time until next round.

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 10 Minutes:

12 KB swings

12 Box jumps

12 Kipping knee raises