CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 12 minutes:

Row 500m

-Sampson stretch 30 sec/side

-5 Inch worm push-ups, straight-legged

-Reverse bridge, 30 sec

-Laying chest twister, 30 sec/side

-KB goblet squat, 30 sec

-30 walking lunges

-10 burpee pull-ups

Skill/Strength

Back Squat (1RM in 20 minutes)

WOD

Pull-ups/Burpees (AMRAP – Rounds and Reps)

10 Minute Ladder:

1 Pull-up

1 Burpee

2 Pull-ups

2 Burpees

*Continue adding 1 pull-up and 1 burpee each round until time expires. Rx+ for C2B pull-ups.

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

-Row 500m

-Rotator cuff exercises

-Hip circle band

-10 Pull-ups

-10 Dips

-10 Hollow rocks

-10 OH squats

WOD

Rows/KB Swings/HR Push-ups/Slam Ball Side Throws (AMRAP – Rounds and Reps)

AMRAP 28 Minutes:

-28 Cal Row

-28 KB Swings, 55#/35#

-28 HR Push-ups

-28 Slam ball side throws, 30#/20#

*Slam ball throws are against wall – throw from the side in a twisting motion. 14 from one side, 14 from the other.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

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

Skill/Strength

Front Squat (5-5-5-5)

Use KBs. Help kids get KB in rack position, work up to heavy set of 5.

WOD

Pull-ups/Burpees (AMRAP – Rounds and Reps)

10 Minute Ladder:

1 Pull-up

1 Burpee

2 Pull-ups

2 Burpees

*Continue adding 1 pull-up and 1 burpee each round until time expires. Rx+ for C2B pull-ups.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

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:

40 DB snatches

40 DB push presses

40 Lunge jumps

40 V-ups

80 Double unders

*Rx+ sub HSPUs for the PP, weighted lunge jumps, and TTB for the V-ups

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

Deadlifts/Wall Balls/Rope Climbs (Weight)

EMOM 30 Minutes:

Minute 1: 2 Heavy deadlifts

Minute 2: 10 Wall balls, 20#/14# to 10’/9′

Minute 3: 1 Rope climb, 18’/15′

*Pick a heavy DL weight and stick with it if possible. Rx+ for 12’/10′ targets and 2 rope climbs/round.

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

-Stretch 5 minutes – do what you need to be ready

-Row 500m

-Rotator cuff exercises

-Hip circle band

-10 Pull-ups

-10 Dips

-10 Hollow rocks

-10 OH squats

Skill/Strength

Yoke Carry (50′ x 4)

WOD

Metcon (Time)

3 Rounds for time of:

-500m Row

-35 Push-ups

*Rx+ Ring push-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

Farmer’s Carry (KB carry each arm, around cage. )

WOD

Metcon (Time)

3 Rounds for time:

-Row 300m

-20 sit-ups

-10 burpee box jumps

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

-Stretch 5 minutes – do what you need to be ready

-Row 500m

-Rotator cuff exercises

-Hip circle band

-10 Pull-ups

-10 Dips

-10 Hollow rocks

-10 OH squats

Skill/Strength

Power Snatch (1 Rep EMOM 10 Minutes)

WOD

TTB/Ground to OH (Time)

3 Rounds for time of:

30 Toes to bar

21 Ground to overhead, 95#/65#

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

Back Squat (5-5-5-5)

WOD

Metcon (No Measure)

5-7 Rounds of:

-10 Quick feet

-10 Push ups

-10 Kipping knee raises

*Group 1 goes while 2 rests, then switch. Each group starts together – go as fast as possible w/ good form. Scale reps as needed.

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

-Stretch 5 minutes – do what you need to be ready

-Row 500m

-Rotator cuff exercises

-Hip circle band

-10 Pull-ups

-10 Dips

-10 Hollow rocks

-10 OH squats

Skill/Strength

Weighted Pull-ups (5-5-5-5-5)

Do strict or strict banded as needed.

WOD

Reverse Lunge Steps/Bar Over Burpees (Time)

5 Rounds for time of:

12 Reverse lunge steps, 95#/65#

8 Bar over burpees

*Rx+ 165#/105# & bar facing burpees