7/24/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #1 (No Measure)

Run 200m

10 Pull-ups

10 Push-ups

10 Sit-ups

10 Supermans

10 Squats

Run 200m

WOD

Metcon (5 Rounds for time)

5 Rounds each for time of:

-Sled push down & back (high both ways)

-10 Burpee box jumps

-10 Pull-ups

*Rest as needed between rounds. Go all out on each round


7/23/19 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

-Row 500m

-Rotator cuff exercises

-Hip circle band

-10 Pull-ups

-10 Dips

-10 Hollow rocks

-10 OH squats

Double unders in remaining time

Skill/Strength

Sleds/Yokes (3 trips x 150′)

Sled push or Yoke carry

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.


7/22/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 15 Min:

Row 500m

5-10 reps of each:

-Straight legged DLs

-Barbell front rack stretch

-Dip shrugs

-Dip shrug high elbows

-Muscle cleans

-Hang power cleans

-Front squats

-Push presses

-Push jerks



AMRAP remaining time:

-3 clean & jerks, increasing weight each rd

-3 burpees

-3 pull-ups

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 Minutes)

WOD

Clean & Jerks/Runs (Time)

For time (30min cap):

-800m Run

-21 Clean & Jerks, 95#/65#

-800m Run

-15 Clean & Jerks, 135#/95#

-800m Run

-9 Clean & Jerks, 185#/125#

*Scale run distance/weight as needed, but stick to the rep scheme. Rx+ 135#/95#, 185#/125#, 225#/155#


7/22/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #1 (No Measure)

Run 200m

10 Pull-ups

10 Push-ups

10 Sit-ups

10 Supermans

10 Squats

Run 200m

Skill/Strength

DB Snatch (Practice 10 minutes)

WOD

Metcon (Weight)

EMOM 16 Minutes:

Even: Sprint 100m

Odd: 8 DB snatches
On the DB snatches, do 4 reps w/ non-dominant arm, then 4 reps with other arm.


CF Partner WOD

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 (25 min cap):

-200 Double

-100 Abmat sit-ups

-100 Sprawl jumps

-100 Ball slams

-800m Run (together)

-100 Ball slams

-100 Sprawl jumps

-100 Abmat sit-ups

-200 Double unders

*1 Partner working at a time. Sub 2x single unders for DUs. Sprawl jump is like a burpee but chest/thighs never touch ground (arms stay extended throughtout movement).


7/19/19 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

Power Clean (1 Rep EMOM 10 Minutes)

WOD

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups


7/18/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Hip circle band warm-up

PVC pass throughs



EMOM 6 Min:

-4 Wall squats

-5 Ring rows

-6 V-ups

-Handstand hold

Skill/Strength

A: Back Squat (4-4-4-4)

Do a few warm- up sets, then alternate working sets with B.

B: DB Bent Over Row (8-8-8-8)

Single arm, use bench for support
8 reps/arm. Do a few warm- up sets, then alternate working sets with A.

WOD

Rows/Handstand Walks (Time)

3 Rounds for time of:

-500m Row

-50′ Handstand walk

*Sub 25 DB shoulder presses, 35#/20#.


7/18/19 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

WOD

Metcon (3 Rounds for reps)

3 Rounds of:

-Wall balls 1 min

-KB swings 1 min

-Box jumps 1 min

-Double unders 1 min

-Rest 1 minute

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.


7/17/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB goblet squat stretch

PVC pass throughs

Shoulder kips



EMOM 6 Minutes:

-4 TTB/Toes through rings

-5 KB swings

-6 Lunge jumps

-Handstand hold

Skill/Strength

Broad Jump (Distance)

Max Effort Broad Jump

WOD

Sprints/DB Snatches (Weight)

EMOM 20 minutes:

Odd: Sprint 150′

Even: 8 DB snatches (4 each arm)
Go heavier if you want and cut reps to 4 total – 2/arm.


7/17/19 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

Deadlift (5-5-5-5)

WOD

Metcon (Time)

5 Rounds for time of:

-200m Run

-15 Sec DL hold, double overhand grip

-10 MC Push-ups