4/29/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

Run around cage 5-10 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.) and stretches.

Skill/Strength

Deadlift (5-5-5-5)

WOD

Metcon (AMRAP – Reps)

With a Partner:

In 10 Minutes:

50 Push-ups, then AMRAP remaining time:

-Burpee box jump overs

*Work up to 30 seconds, then partner works up to 30 seconds. Continue until time expires.


4/27/19 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 – Reps)

In 20 Minutes:

100 Slam ball side throws, 30/20

100 Cal row

100 Thrusters 45/35

100 Box jumps, 24/20

AMRAP MC Push-ups remaining time (sub HSPUs).


4/26/19 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.

WOD

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
Partner style. One partner runs 200m, then the other, then repeat. Then, with one person working at a time, get through the KB swings and pull-ups. Do C2B if you can.


4/25/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

10 Minutes:

Row 500m

10 PVC pass throughs

15 Shoulder kips

10 MC hip stretches

15 Hand release push-ups

10 Pull-ups

15 Burpees

Skill/Strength

Bench Press (5-5-5-5)

15 minute max

WOD

Rows/Sit-ups/Walking Lunges (Time)

For time (25min cap):

2000m Row

200 Abmat sit-ups

200 Walking lunges

*Any order, partition as needed.


4/25/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

Run around cage 5-10 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.) and stretches.

WOD

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 25 Minutes:

-Row 20 Cal

-12 Burpee box jump overs

-6 Wall walks

-20 Wall balls


4/24/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

20 Walking lunges

15 Shoulder kips

10 PVC Pass throughs at bottom of squat



With Barbell:

-Good mornings

-Front rack stretch

-Hang muscle cleans

-Thrusters



7-5-3 Reps of:

Clean & jerks w/ increasing weight

WOD

Clean & Jerks/Runs (Time)

For time (30min cap):

-800m Run

-21 Clean & Jerks, 95#/65#

-800m Run

-15 Clean & Jerks, 135#/95#

-800m Run

-9 Clean & Jerks, 185#/95#

*Scale run distance/weight as needed, but stick to the rep scheme. Rx+ 135#/95#, 185#/125#, 225#/155#


4/24/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Warm-up 3 (No Measure)

Bear crawl

Backwards crab walk

Inch worm push-ups

Frog hops

*Handstand kick ups after each movement.

Skill/Strength

DB Snatch (Practice 10 Minutes)

WOD

Metcon (Weight)

EMOM 16 Minutes:

Even: 8 DB snatches

Odd: 150m Sprint


4/23/19 CF

CrossFit Roselle – CrossFit

Warm-up

Cage Run (No Measure)

Run around cage doing various agility movements, 10 minutes

Skill/Strength

Box Jumps (Max height jump in 10 minutes)

WOD

V-ups/DUs/Burpee Box Jump Overs (Time)

5 Rounds for time of:

20 V-ups

50 Double unders

10 Burpee box jump overs, 24″/20″

*Rest 3 Minutes between each round. Rx+ TTB & box facing BBJOs.


4/22/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 300m

-1 Min Barbell front rack stretch

-7 Front squats w/ bounce at bottom

-10 Push-ups

Row 300m

-10 Hang muscle cleans

-5 Hang squat cleans w/ bounce at bottom

-10 Push-ups

7-5-3 Reps of:

-Hang squat cleans w/ increasing weight

Skill/Strength

Hang Squat Clean (1 Rep EMOM 10 Minutes)

WOD

Rope Climbs/Ring Dips/Wall Balls (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

1 Rope climb, 18’/15′

10 Ring dips

20 Wall balls, 20#/14#

*Sub 8 ring rows/rope climb. Sub banded bar dips/bench dips.


4/22/19 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

Back Squat (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

10 Minute Ladder:

-1 Pull-up/Ring row

-1 Burpee

-2 Pull-ups/ring rows

-2 Burpees

-3 Pull-ups/ring rows

-3 Burpees

Etc. Keep adding 1 rep to each round until time expires.