5/9/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Row 350m

Bear crawl 1 lap

Reverse crab 1/2 lap

Frog hop 1/2 lap

Inch worm-push-up 1/2 lap

Handstand hold once done.

Skill/Strength

Deadlift (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

In 12 Minutes:

Row 350m, then AMRAP remainining time:

20 Ball slams

15 Box jumps

5 Wall walks


5/8/19 CF

CrossFit Roselle – CrossFit

Warm-up

Medball Partner Warmup (No Measure)

Row 500m each, then

10 reps each with a partner:

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

Skill/Strength

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.

WOD

Rows/Ring Push-ups (Time)

5 Rounds for time of:

350m Row

20 Ring push-ups


5/8/19 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

Hang Power Clean (Practice 10 minutes)

WOD

Metcon (Time)

5 Rounds for time:

10 Hang power cleans

20 sit-ups


5/7/19 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

Overhead Squat (Heaviest set of 3 in 20 minutes)

WOD

Pull-ups/Burpees/Box jumps (Time)

For time:

– 35 Pull-ups

– 50 Burpee box jump overs, 24″/20″

– 35 Pull-ups

*Scale to ring rows and regular burpees as needed. Rx+ for CTB pull-ups & box facing burpee box jump overs.


5/6/19 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

Skill/Strength

Reverse lunge steps (10-10-10-10)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Use DBs if needed

WOD

Metcon (AMRAP – Rounds and Reps)

Mini “Cindy”

12 Min AMRAP:

4 Pull-ups

7 Push-ups

10 Air squats


5/6/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

Front rack stretch

Front squat stretch

Hang muscle cleans

Shoulder press (front & behind the neck)



7-5-3 reps w/ increasing weight:

-power cleans

-push jerks

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 Minutes)

WOD

DUs/Ball Slams/Clean & Jerks (Time)

For time:

90 Double unders

60 Ball slams, 30#/20#

30 Clean & Jerks, 135#/95#


5/4/19 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 (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

50 Wall balls

40 Sledgehammer strikes

30 Burpee over planks

2 – 200m Single arm farmer’s carry (together)

1 – 75m sled push


5/3/19 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

A: Rope Climb (Warm-up 15 min, alternate w/ B)

B: Hang Power Snatch (Warm-up 15 min, alternate w/ A)

WOD

Runs/Hang Power Snatches/Rope Climbs (AMRAP – Rounds and Reps)

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.


5/2/19 CF

CrossFit Roselle – CrossFit

Warm-up

Cage Run (No Measure)

Run around cage doing various agility movements, 10 minutes

Skill/Strength

DB Clean & Jerk – Single Arm (Work up to heavy single/arm 15 minutes)

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 – Reps)

In 20 Minutes w/ Partner:

80 Cal Row

80 DB Hang power clean & jerks, 50#/35#

60 Cal Row

60 DB DB Hang power clean & jerks

40 Cal Row

40 DB Hang power clean & jerks

20 Cal Row

20 DB Hang power clean & jerks

AMRAP Box jumps in remaining time, 24″/20″


5/20/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Skill/Strength

Push Press (5-5-5-5)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

Row 300m

10 Quick feet

10 KB swings

20 Sec handstand hold (sub OH barbell hold)