CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson stretch

KB goblet squat stretch

PVC pass throughs

–

Bergener WU

–

AMRAP 5 minutes:

3 snatch high pulls

3 hang power snatches

3 OH squats

*increase weight each round, only if weight remains light – focus on perfect form

Skill/Strength

Power Snatch + Hang Power Snatch (Heavy single in 15 minutes)

WOD

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.

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 (3-3-3-3-3)

WOD

Metcon (Time)

5 Rounds of:

-10 Quick Feet

-3 Burpees

-5 Pull-ups

-7 Squat jumps

*Group 1 goes while group 2 rests, then switch. Alternate until all 5 rounds completed.

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):

-800n Run

-200 Double unders

-2 Suicide sprints

-40 Box jumps

-2 Suicide sprints

-80 KB swings

-2 Suicide sprints

-40 Sledgehammer strikes

-2 Suicide sprints

-200 Double unders

-800m Run

*One partner working at a time, except the run. Go as high on the box jumps and as heavy on the KBS as you want, but push to finish in the time cap.

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

Sleds/Yokes (3 x 150′)

Sled push or Yoke carry

WOD

Rope Climbs/Ring Dips/Wall Balls (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

1 Rope climb, 18’/15′

10 Ring dips

20 Wall balls, 20#/14#

*Sub 8 ring rows/rope climb. Sub banded bar dips/bench dips.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator cuff WU

Hip circle band WU

–

EMOM 5 Minutes:

-5 Hang muscle cleans

-4 Shoulder presses

-3 Front squats w/ bounce at bottom

-2 Power cleans

-2 Split jerks, alt legs

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 Minutes)

WOD

C&Js/Barbell Roll-Outs (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

-6 Clean & jerks, 135#/95#

-9 Barbell roll-outs

*Sub 18 V-ups/round as needed.

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Row 2 minutes

Burpees 1 minute

Run 2 laps around building

Skill/Strength

DB Snatch (Practice)

DB Clean & Jerk – Single Arm (Practice)

Take a single DB from the ground up to shoulder and then overhead (push-press/strict press okay, but DB must touch the shoulder and cannot be one continuous movement.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

-15 V-ups

-10 DB snatches (5/arm)

-15 Box jumps

-10 DB clean & jerks (5/arm)

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 minutes

Row 5 minutes

Skill/Strength

Deadlift (10-8-6-4-3-3-3-3)

WOD

Rows/Dus/Wall walks (Time)

3 Rounds for time of:

-500m Row

-50 Double unders

-5 Wall walks

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Jump rope

Walking lunges

Inch worm push-ups

Bear crawls

Backwards crab walks

Frog hops

Handstand holds

Skill/Strength

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

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

5 Pull-ups

10 Air squats

20 Jump ropes (singles or DUs)

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator cuff WU

Hip circle band WU

–

EMOM 5 Minutes:

-6 Walking lunges

-5 Wall balls

-5 KB swings

-4 Push-ups

-HS hold remaining time

Skill/Strength

Back Squat (10-8-6-4-3-3-3-3)

WOD

TTB/Burpee Box Jump Overs (Time)

For time:

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

Toes to bar

Burpee box jump overs, 24″/20″

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson stretch

Shoulder kips

PVC passthroughs

KB Goblet squat stretch

–

EMOM 5 Min:

-4 Med ball cleans

-4 DB shoulder presses/arm

-4 Roll to stands

-HS hold remaining time

Skill/Strength

DB Snatch (Heavy single each arm)

DB Clean & Jerk – Single Arm (Heavy Single each arm)

Take a single DB from the ground up to shoulder and then overhead (push-press/strict press okay, but DB must touch the shoulder and cannot be one continuous movement.

WOD

Runs/DB Snatches/DB C&Js (Time)

For time:

-Run 800m

-40 DB snatches, alternating arms each rep, 50#/35#

-30 Pull-ups

-40 DB C&Js, alt arms each rep, 50#/35#

-Run 800m

*Rx+ 65#/45# and 15 bar MUs in place of the pull-ups.