8/16/18 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.

Skill/Strength

Sumo Deadlift High Pull (Practice 10 Minutes)

WOD

Metcon (Time)

5 Rounds for time of:

10 Sumo deadlift high pulls

10 Push-ups

40 Double/single unders


8/16/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up #3 (No Measure)

Roll out 5 minutes

Banded Calf/hamstring stretch

Couch stretch

OH band stretch

Half pigeon stretch

Twister chest stretch

Reverse bridge stretch

T-spine openers

Skill/Strength

Bench Press (3-3-3-3-3)

WOD

Rows/Burpees/Double Unders (AMRAP – Rounds and Reps)

AMRAP 18 Min:

500m Row

21 Burpees

50 Double unders

*Scale/modify burpees as needed. Sub 100 singles for 50 DUs.


8/15/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM-UP 5 (No Measure)

In 10 minutes, complete 5 rounds:

20 Double unders

10 Shoulder kips

5 Box jumps

5 Wall squats

5 Toes through rings

20 Sec handstand hold

Skill/Strength

Back Squat (3-3-3-3-3)

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.

Shoulder Press (5-5-5-5)


8/15/18 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

Wall Ball (Practice 10 minutes)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

5 Burpee box jumps

10 Wall balls

15 Sit-ups


8/14/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up #2 (No Measure)

Row 500m

Calf Stretch

KB Goblet squat stretch

PVC pass throughs

Shoulder kips

MC hip stretches

Skin the cats

OH squats

Sots presses

Pistols

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Squat Snatch (15 Min Practice)

WOD

CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.


8/13/18 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up #1 (No Measure)

Row 500m

Calf Stretch

KB Goblet squat stretch

PVC pass throughs

Shoulder kips

MC hip stretches

Skin the cats

KB snatches

KB windmills

HS holds

Skill/Strength

Sleds/Yokes (3 trips down & back)

Sled push or Yoke carry

WOD

Quick Feet/Box Jumps/Roll to Stands (AMRAP – Rounds and Reps)

AMRAP 20 Min:

10 Quick feet

5 Box jumps, 24″/20″

5 Roll to stands

Rest 30 sec

*Sub 5 V-ups for roll to stands. Go as fast as possible on the quick feet.


8/13/18 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

DB Snatch (10-10-10-10)

5 reps one arm, then 5 with the other.

WOD

Metcon (Weight)

EMOM 14 minutes:

Odd – 8 DB snatches, alt arms each rep

Even – Shuttle sprint
Set up outside, far side of building. Take stopwatch for timing


Weekly Bonuses

CrossFit Roselle – Open Gym

Back Squat (2 Rep Max)

Split Jerk (1 Rep Max)

Snatches/Bar Muscle Ups (Time)

12-9-6 Reps for time of:

Snatches, 135#/85#

Bar muscle ups

*Any style snatch, must touch ground before each rep. Sub 2 pull-ups + 2 Dips for each MU.

Metcon (Time)

AMRAP 5 Minutes:

– 10 KB snatches left arm, 55#/35#

– 10 KB snatches right arm, 55#/35#

– 10 Box jumps, 30″/24″


8/11/18 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 (Time)

For Time (25min cap)

– 50 toes to bar

– 4 Sprints

– 30 Hang squat cleans, 115#/75#

– 4 Wall climbs

– 50 pull-ups

*Both partners must run 1 mile during WOD, partition any way, any time. Both partners can run together, scale as needed.


8/10/18 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.

WOD

DUs/Dips/DLs/Burpees/Runs/Squat Jumps/Push Presses (Time)

For time:

– 100 Double unders

– 20 Ring/bar dips

– 20 Deadlifts, 225#/155#

– 20 Over bar burpees

– 800m Run

– 20 Squat jumps

– 20 Push presses, 95#/65#

*Rx+ Ring dips, 315#/205# DLs, 20 Pistols, 20 HSPUs.