CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

10 minutes:

Row 500m

Sampson stretch 30 sec/side

Rotator cuff warm-up

Mountain climber hip stretches

Lying chest twister stretch

Up/down dog & child’s pose

Shoulder kips

–

AMRAP 5 Min:

3 Ring row to deep ring dip

3 Box jumps

6 KB swings, light

6 Hollow rocks

Skill/Strength

Sleds/Yokes (3 trips x 150′)

Sled push or Yoke carry
Get minimum of 3 trips – can be combo of each. Post heaviest weight completed. Sleds are high down, low back.

Burpee Fun! (AMRAP – Rounds and Reps)

AMRAP 20:

7 Burpee box jumps, 24″/20″

7 Reverse burpees

7 Burpee pull-ups

7 Burpees

Rx+

7 Burpee box jump overs, 24″/20″

7 Reverse burpees into HSPU

7 Burpee bar muscle ups

7 Burpees w/ 6″ target

WOD

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #1 (No Measure)

Run 200m

10 Pull-ups

10 Push-ups

10 Sit-ups

10 Supermans

10 Squats

Run 200m

Skill/Strength

Push Press (Practice)

Using single DB, 5 reps/arm. Warm-up to weight that his challenging for 5 good reps w/ both arms

WOD

Metcon (Time)

5 Rounds of:

-14 DB push-presses (7/arm)

-Sprint down field around climbing wall & back

-7 Burpees AFAP

*2 groups. One group goes while second group rests, then switch. All out efforts. Entire workout is outside in grass. Scale reps/distance so that groups finish together.

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 Min:

-2 Suicide sprints

-6 Rope climbs

-14 Hang power cleans

-14 Bar over burpees

-32 Sledgehammer strikes

*Sub 7 Ring rows/rope climb. 1 partner working at a time.

CrossFit Roselle – CrossFit

Skill/Strength

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

Overhead Squat (Heaviest set of 5 in 20 minutes)

WOD

Runs/Wall balls (AMRAP – Rounds and Reps)

AMRAP 12 min:

200m Run

15 Unbroken wall balls, 20#/14#

*Rx+ 25 UB wall balls each round.

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Row 2 minutes

Walking Sampson stretches

Inch worm push-ups

Bear crawl

Backwards crab walk

Frog hops

Handstand holds

Skill/Strength

Rope Climb (practice)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes:

1 Rope climb (Sub 8 ring rows)

10 Box jumps

2 Wall climbs (Sub 10 push-ups)

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up #1 (No Measure)

Row 500m

Calf Stretch

KB Goblet squat stretch

PVC pass throughs

Shoulder kips

MC hip stretches

Skin the cats

KB snatches

KB windmills

HS holds

Skill/Strength

A: DB Bench Press (5-5-5-5)

B: DB Pullover (5-5-5-5)

WOD

Rows/Burpees/Double Unders (AMRAP – Rounds and Reps)

AMRAP 18 Min:

500m Row

21 Burpees

50 Double unders

*Scale/modify burpees as needed. Sub 100 singles for 50 DUs.

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

Shoulder Press (3-3-3-3-3)

WOD

EMOM Quick Feet/V-ups (10 Rounds for reps)

EMOM for 10 minutes:

10 Quick feet

15 V-ups

*Masters/Scaled 10-15 sit-ups/round. Rx+ 10 TTB/round.

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)

WOD

Metcon (AMRAP – Reps)

EMOM 12 Minutes:

-10 Quick Feet

-7 KB swings

-3 Burpees

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 minutes

Row 500m

10 Plate ground to OH

20 OH walking lunges

5 Plate ground to OH

10 OH walking lunges

Skill/Strength

Deadlift (Work up to heavy single in 20 minutes)

WOD

Row for Watts (5 Rounds for reps)

3-7pulls for max watts x 5 sets. Rest as needed between efforts.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

On your own, first 10 minutes of class:

-Sampson stretch, 30 sec/side

-Calf stretch

-KB goblet squat stretch

-Mountain climber hip stretches

-PVC pass throughs

-Shoulder kips

—

Partner up if needed and get pull-up station ready (bands/rings/wax). Do a few pull-ups, a few push-ups, and a few air squats. Be ready to go 15 minutes into class.

WOD

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Partion the pull-ups, push-ups, and air squats as needed. Recommended for most – 20 rounds of 5 pull-ups, 10 push-ups, and 15 air squats.