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

Hang Squat Clean + Squat Clean + Jerk (Heavy single in 20 minutes)

Perform all three movements without setting down bar

WOD

Clean & Jerks/Pull-ups (AMRAP – Reps)

7 Minute Ladder:

1 Clean & jerk, 95#/65#

2 Pull-ups

2 Clean & jerks

4 Pull-ups

3 Clean & jerks

6 Pull-ups

*Continue adding 1 C&J and 2 PUs per round until time expires. Rx+ 135#/95# & C2B pull-ups

CrossFit Roselle – CrossFit

Warm-up

Recovery Warm-up (No Measure)

Roll out 10 Minutes

Couch Stretch

OH Banded Shoulder Stretch

Half Pigeon

Lying Twister Stretch

WOD

5k Row (Time)

Max Effort 5k Row

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

Box Jumps (For max height)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

-10 Push-ups

-10 Hanging knee raises/TTB

-10 Air squats

-50 Jump ropes

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Calf Stretch

KB Goblet Squat Stretch

Shoulder Kips

–

Hip circle band warm-up

–

Burgener Warm-up

Skill/Strength

Snatch High Pull + Power Snatch + Hang Squat Snatch (1-1-1-1-1-1-1)

Complete all 3 segments without setting bar down.

WOD

Box Jumps/KB Swings/Rests (AMRAP – Reps)

4 Rounds for total reps:

1 Min Box jumps

1 Min Rest

1 Min KB swings

1 Min Rest
Pick box jump height and KB weight. Post to comments.

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Row 2 Minutes

Bear crawl/Backwards Crab Walk/Frog Hops 2 Minutes

5 TTB/5 Box Jumps 2 Minutes

Skill/Strength

Deadlift (5-5-5-5)

WOD

Metcon (No Measure)

4-5 Rounds of:

-10 Quick feet

-10 Plate ground to OH

-10 OH walking lunges

*one group goes while another rests, then switch.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Calf Stretch

KB Goblet Squat Stretch

PVC Pass Throughs

Shoulder Kips

–

2 Rounds of:

-6 Toes to bar

-8 Plate front squats

-10 Plate ground to OH

-14 OH walking lunges

Skill/Strength

Paused Front Squat (Heavy set of 3 in 25 min)

Floor Press (Heavy set of 3 in 25 min)

WOD

Burpees/Bar Muscle ups (Time)

5 Rounds for time:

8 Burpees

5 Bar muscle ups
Sub 10 Pull-ups & 10 Dips for the 5 MUs.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Calf Stretch

KB Goblet Stretch

PVC Pass Throughs

OH Squats

Shoulder Kips

–

Hip circle band warm-up

–

2 Rounds of:

-10 Pull-ups

-10 Box jumps

-5 Reverse burpees

-5 HSPUs

Skill/Strength

Box Jumps (15 Min, for max height. )

WOD

Rows/Handstand Walks (Time)

3 Rounds for time of:

-500m Row

-50′ Handstand walk

*Sub 25 DB shoulder presses, 35#/20#.

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

Back Squat (5-5-5-5)

WOD

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 Reps for time of:

-Pull-ups

-Burpees

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)

n 20 Min:

150 V-up buy-in, then AMRAP in remaining time:

-10 Quick feet

-10 KB swings

-10 weighted step ups

*After the buy in, Partner A does the quick feet, the B does the KB swings, then A does the step ups. Continue alternating movements for the duration. After every 4 rounds completed, do 4 rope climbs (optional).

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

Yoke Carry (3 Carries x 50′)

WOD

Pull-ups/Push-ups/Air Squats/DUs/Rests (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

10 Pull-ups

15 Push-ups

20 Air squats

25 Double unders

30 Sec rest

*Rx+ C2B pull-ups, ring dips, pistols, and UB DUs.