11/2/17 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

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

Medball Clean (Sets of 5)

Practice

WOD

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

12 Kipping knee raises

10 Medball cleans into throw overs


11/2/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #1 (No Measure)

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 OH squats

– 20 Double unders

Weightlifting

Turkish Get Up (15 Min to work up to heavy single each arm.)

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

KB Swings EMOM (5 Rounds for reps)

EMOM 5 Minutes:

20 KB swings, 55#/35#

*Rx+ 75#/55#


11/1/17 CF

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.

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

DUs/V-ups/Ring Push-ups/Box Jumps (AMRAP – Rounds and Reps)

AMRAP 15 MInutes:

30 Double unders

20 V-ups

10 Ring push-ups

5 Box jumps, 30″/24″

*Rx+ UB DUs, TTB, HSPUs, 36″/28″


11/1/17 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

Kettlebell Swing (10-10-10-10)

10 Lunge jumps after each set

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

20 Jump ropes

15 Sit-ups

10 Push-ups

5 Box jumps


10/31/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #2 (No Measure)

In 15 Minutes:

Roll out 5 minutes

500m Row

15 Shoulder kips

10 Mountain climber hip stretches

AMRAP remaining time:

– 5 Ring rows

– 5 Push ups

– 5 Hollow rocks

– 5 Supermans

– 5 Wall squats

Skill/Strength

Handstand Walk (practice)

WOD

Rows/OH Barbell Holds/Chin Over Bar Holds (AMRAP – Rounds and Reps)

AMRAP 31 Minutes:

31 Cal Row

31 Sec OH Barbell hold

31 Sec Chin over bar hold

*Rx+ 31′ HS Walk in place of OH barbell hold.


10/30/17 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

Back Squat (5-5-5-5)

Do 10 Push-ups after each set

WOD

Metcon (Time)

5 Rounds for time of:

10 Pull-ups/Ring rows

10 Quick feet

10 Burpees

*Rest 1 minute after each round. All out efforts.


10/30/17 CF

CrossFit Roselle – CrossFit

Warm-up

Strength Day Warm-Up (No Measure)

Row 500m

10 Shoulder kips

10 Mountain climber hip stretches

10 Shoulder presses

10 Good mornings

10 OH squats

Weightlifting

Back Squat (3×5)

5-10# heavier than last week if possible.

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.
Finish 5-10# heavier than last week if possible.

Shoulder Press (3×5)

2.5-5# heavier than last week if possible.


10/28/17 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)

In 20 minutes:

10 bent over rows

10 hang power cleans

10 push presses

10 quick feet

10 burpees

*Partner A works for 2.5 minutes while B rests. Partner B then works for 2.5 minutes while A rests. Continue in this manner until both partners have completed 4 rounds. Earn your rest, so go hard! Record weight used. Sub HSPUs for push presses if desired.


10/27/17 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.

WOD

Metcon (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.


10/26/17 CF

CrossFit Roselle – CrossFit

Warm-up

5K Warm-Up (No Measure)

Roll out 5 minutes

High knees

Butt kicks

High knee skip

Side shuffle x 2

Karaoke x 2

400m run

50m sprint x 2

10 Box jumps

WOD

5k Run (Time)

Max Effort 5k Run