10/2/17 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Skill/Strength

Thruster (5-5-5-5)

WOD

Kid’s “Helen” (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

200m Run

15 KB swings

8 Pull-ups/Ring rows


9/30/17 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:

200m Farmer’s Carry

100 Abmat sit-ups

100 Squat jumps

100 Push-ups

10 Sprints

10 Wall climbs

*Sub GHD sit-ups, pistols, ring push-ups or PUSH-UP PRs as desired. Scale reps as needed. Sub 30 jump to supports for the 10 wall climbs.

Cool Down

Tug o War (No Measure)


9/29/17 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

Squat Clean (1 Rep EMOM 10 Minutes)

WOD

Runs/Power Cleans/Pull-ups (Time)

For Time:

Run 800m

21-15-9 reps of:

– Power cleans

– Pull-ups

Run 800m

*Rx 115#/75#, Rx+ 155#/105# & C2B pull-ups


9/28/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 minutes:

Burgener warm-up

10 Pull-ups

10 Dips

10 OH squats

10 Burpees

20 Double unders

Roll out remaining time.

Skill/Strength

Overhead Squat (3-3-3-3-3)

WOD

DB Snatches/Double Unders (3 Rounds for reps)

AMRAP 4 Minutes:

12 DB snatches 35#/20#, alt arms each rep

20 Double unders

Rest 4 minutes

AMRAP 4 Minutes:

8 DB snatches 50#/35#, alt arms each rep

20 Double unders

Rest 4 Minutes

AMRAP 4 Minutes:

4 DB snatches 75#/50#, alt arms each rep

20 Double unders


9/28/17 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

WOD

DB Snatch (5-5-5-5)

5 reps/arm each set.

Metcon (No Measure)

5 Rounds of:

10 DB push presses

Sled sprint

10 Jump to extensions

Sled sprint

*Rest between rounds.


9/27/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #1 (No Measure)

In 15 Minutes:

Burgener Warm-up

Sampson Stretch 30 sec/side

4 Rounds of:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

10 Burpees

50 Double unders

Roll out in remaining time.

Skill/Strength

Sleds/Yokes (3 Trips Down & Back)

Sled push or Yoke carry

WOD

Runs/Ground to OH/OH Walking Lunges (Time)

For Time:

Run 400m

21 Plate ground to OH

42 OH walking lunges

Run 400m

15 Plate ground to OH

30 OH walking lunges

Run 400m

9 Plate ground to OH

18 OH walking lunges

*Rx 45#/35#, Rx+ 65#/45#. Scale run distance or weight/reps as needed.


9/27/17 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

Back Squat (5-5-5-5)

Do 10 Push-ups after each set of squats

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

Run 100m

10 Plate ground to OH

14 OH walking lunges

Rest 30 seconds


9/26/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #1 (No Measure)

In 10 Minutes:

Burgener Warm-up

Sampson Stretch 30 sec/side

3 Rounds of:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

10 Burpees

50 Double unders

Afterwards, roll out 5 minutes.

Skill/Strength

Push Press (Heavy Single in 12 Minutes)

WOD

Push-Presses/Box Jumps/Burpees (Time)

21-18-15-12-9-6-3 Reps of:

Push-presses, 95#/65#

Box jumps, 24#/20#

Burpees

Rx+ 135#/95# & 30″/24″


9/25/17 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Kids WU #1 (No Measure)

Run 200m

10 Inch worm push-ups

50′ Bear crawl

50′ Backwards crab walk

10 Frog Hops

Run 200m

Skill/Strength

Deadlift (5-5-5-5)

Do 10 Ring rows after each set of 5 deadlifts

WOD

Metcon (Time)

5-7 Rounds of:

10 Quick feet (5 each foot)

10 V-ups

10 Burpee box jump overs

*All out efforts. Rest 1 minute between rounds. Scale reps so work is done in less than 90 seconds.


9/25/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #1 (No Measure)

In 15 Minutes:

Burgener Warm-up

Sampson Stretch 30 sec/side

4 Rounds of:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

10 Burpees

50 Double unders

Roll out in remaining time.

Skill/Strength

Deadlift (3-3-3-3-3)

WOD

Rows/Toes to Bar/Quick Feet (AMRAP – Rounds and Reps)

AMRAP 15 Min:

20/14 Cal Row

15/11 TTB

10 Quick Feet (5 each side)

Rest 30 seconds after each round. This is about the time it takes to walk back up to the rower and set up, so don’t hesitate after completing a round. Sub kipping knee raises or V-ups if needed.