3/26/18 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)

10 V-ups after each set.

WOD

Metcon (Time)

4-5 Rounds of:

10 Quick feet

8 KB swings

6 Pull-ups

4 Burpees

* Alternate w/ partner. One person goes while other rests, then switch.


3/24/18 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:

20 Quick feet

30 Box jumps, 24/20

20 Quick feet

30 Dips

20 Quick feet

30 power cleans, 135/95

20 Quick feet

30 Bar over burpees


3/23/18 CF Open 18.5

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Roll out lats, quads, and calves

Sampson stretch 30 sec/side

10 PVC passthroughs



3 Rounds of:

8 Shoulder kips

6 MC hip stretches

4 Med bal cleans w/ bounce at bottom



Barbell front rack stretch

Barbell OH press stretch

Skill

Warm-up (No Measure)

4 Rounds of:

5 Pull-ups

5 Thrusters

*Not for time. Start easy first round (ring rows, light weight) and build up each round. Last round should be at workout standard (chest to bar, 100#/65#, etc.).

WOD

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 jumping chin-over-bar pull-ups

6 thrusters 65/45 lb

6 jumping chin-over-bar pull-ups

9 thrusters 65/45 lb

9 jumping chin-over-bar pull-ups

12 thrusters 65/45 lb

12 jumping chin-over-bar pull-ups

15 thrusters 65/45 lb

15 jumping chin-over-bar pull-ups

18 thrusters 65/45 lb

18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.


3/22/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 Minutes

Sampson stretch 30 sec/side

10 PVC pass throughs

20 Shoulder kips

10 MC Hip stretches



2 Rounds of:

10 Plate ground to OH

10 OH walking lunges

10 OH squats holding plate

Skill/Strength

Overhead Squat (3-3-3-3-3)

WOD

TTB/OH Squats/Burpees (Time)

21-15-9 Reps for time of:

Toes to bar

OH Squats, 95#/65#

Burpees

*Sub V-ups, scale weight, scale reps as needed.


3/22/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Warm-up 3 (No Measure)

Bear crawl

Backwards crab walk

Inch worm push-ups

Frog hops

*Handstand kick ups after each movement.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 minutes:

5 Deadlifts

100m Run

30 Jump ropes

Rest 1 minute between rounds.


3/1/18 CF

CrossFit Roselle – CrossFit

Warm-up

Run10/3BurpeesEMOM (No Measure)

Run 10 Minutes. EMOM do 3 Burpees.

Skill/Strength

Reverse lunge steps (Heavy set of 6 in 15 minutes)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.

WOD

SDHPs/HRPush-ups/DUs (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

7 Sumo deadlift high pulls, 75#/55#

7 Hand release push-ups

30 Double unders

*Rx+ 115#/75#, ring dips, UB double unders.


3/21/18 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

DB Snatch (Practice 10 Minutes)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

20 DB snatches, alternating arms each rep

10 Burpee box jump overs


3/20/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Sampson stretch 30 seconds/side

10 PVC pass throughs

20 Shoulder kips

10 MC hip stretches



Barbell rack stretch

10 Dip shrugs

10 Dip shrug high elbows

10 Muscle cleans

10 Shoulder presses

10 Front squats



3 Rounds:

3 Pull-ups

4 Thrusters

20 Double unders

*Start w/ light weight and add each round

Skill/Strength

Squat Clean Thruster (Heavy single in 15 minutes)

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups


3/19/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Jumping jacks 30 sec

Sampson stretch 30 sec/side

20 Shoulder kips

10 Mountain climber hip stretches



Burgener warm-up



3 Rounds of:

30 Double unders

5 Squat snatches

*Start w/ bar and add light weight each round

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

Rows/Burpees/Runs (Time)

3 Rounds for time of:

500m Row

21 Burpees

400m Run


3/17/18 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:

50 Cal row

50 Box jumps

50 Pull-ups

50 Double unders

50 Burpees

10 Rope climbs

*Any order, but you must complete one exercise before moving on to the next.