CrossFit Roselle – CrossFit Kids (Ages 9-14)
Warm-up
Skill/Strength
Hang Power Clean (5-5-5-5)
use DBs if needed
WOD
Metcon (Time)
5 Rounds for time of:
10 Air squats
10 Push-ups
10 Box jumps
use DBs if needed
5 Rounds for time of:
10 Air squats
10 Push-ups
10 Box jumps
In 10 minutes:
Row 500m
20 Mountain climber hip stretches
10 Med ball cleans w/ bounce at bottom
20 Shoulder kips
10 Burpee pull-ups ( scale – 10 burpees + 10 banded pull-ups)
Handstand walk in remaining time
3 Rounds for time of:
15 Wall balls, 20#/14#
12 Pull-ups
9 Burpees
*Rx+ for 12’/10′ targets, C2B, and 6″ target burpees.
Run 200m
10 Pull-ups
10 Push-ups
10 Sit-ups
10 Supermans
10 Squats
Run 200m
sub push presses as needed.
3 Rounds for time of:
Farmers carry twice around cage, heavy-ish
7 Burpees
200m Run
Various agility drills using ladder or hoops.
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
AMRAP 10 Minutes:
10 Lunge jumps
10 Sit-ups
10 Pull-ups
30-20-10 reps for time of:
Hanstand push-ups
Pistols (alternating legs each rep)
Complete 5+ C2B pull-ups EMOM for 7 minutes. If you start with 7 reps, attempt to hit 7 reps each minute. If you are able to successfully hit the same number of reps each minute, be sure to increase reps next time this WOD comes around.
75 GHD sit-ups for time.
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
AMRAP 20 Min:
– 2 sled pushes
– 4 Wall climbs
– 8 Tire flips
– 16 Reverse med ball throws
– 32 Sledgehammer strikes
– Partner carry around building
Various agility drills using ladder or hoops.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
AMRAP 15 Minutes:
400m Run
5 Hang power snatches, 115#/75#
2 Rope climbs, 18’/15′
*Scaled/Masters 300m Run, 85#/55#, 10 Ring rows. Rx+ 155#/105# & 3 rope climbs.
Bear crawl
Backwards crab walk
Inch worm push-ups
Frog hops
*Handstand kick ups after each movement.
Use 20″ box. Holding barbell in back rack position, step up on the box using one leg. Stand to full extension and then return to ground. Finish all reps with one leg before switching to other leg.
10-9-8-7-6-5-4-3-2-1 Reps of:
– KB swings
– Burpees
In 15 Minutes:
Roll out 5 minutes
Row 500m
15 Shoulder Kips
10 Mountain climber hip stretches
AMRAP remaining time:
– 5 Pull-ups
– 5 Dips
– 5 V-ups
– 5 Supermans
– 5 OH squats
Complete 2 hang power cleans and then 1 jerk without setting down barbell
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
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
5 Rounds of:
– 10 Quick feet
– 10 Kipping knee raises
– 10 Push-ups
– 10 Quick feet
*One group goes while 2nd group rests, then switch. Go as fast as possible and earn your rest.