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

Power Clean (5-5-5-5)

Work from hang and use DBs as well if needed.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

10 Quick Feet

5 Power cleans

35 Double unders (sub 70 singles)

*Rest 30 seconds after each round.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson Stretch

Half Pigeon

Reverse Bridge

Laying Chest Twister

OH Band Stretch

Couch Stretch

–

AMRAP 5 Minutes:

5 KB swings

5 Box jumps

5 Toes to bar

5 Roll to stands

Skill/Strength

Push Press (10-8-6-4-3-3-3)

WOD

Metcon (Time)

3 Rounds for time of:

5 Wall walks

10 Box jumps, 24″/20″

15 Toes to bar

20 Wall balls, 20#/14#

25 Double unders

*Rx+ sub 15 HSPUs for the 5 wall walks and 30″/24″ for th box jumps

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

Back Squat (10-8-6-4-4-4-4)

WOD

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

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:

-20 Deadlifts, 225#/155#

-40 HR Push-ups

-60 Wall balls, 20#/14#

-80 Cal row

*Perform 2 Rope climbs after each movement. Scale up/down on the DLs as needed. R+ sub 40 dips and 4 rope climbs after each movement.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson stretch

PVC Passthroughs

OH Squats

–

With a Barbell:

-Front rack stretch

-10 Strait legged DLs

-10 Hang muscle cleans

-5 Push presses

-5 Hang muscle snatches

-5 Power snatches

–

2 Rounds of:

– 3 Power snatches/Clean & jerks, 65#/45#

– 4 Bar facing burpees

–

2 Rounds of:

-3 Power snatches/C&Js, 95#/65#

-4 Bar facing burpees

WOD

,,: Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes
,,

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Row 250m

Bear crawl 1 lap

Backwards crab walk 1/2 lap

Frog hops 1/2 lap

HS Holds after each movement

Skill/Strength

Bench Press (5-5-5-5)

WOD

Metcon (Time)

5 Rounds of:

Row 200m

10 Box jumps

3 Wall walks

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 minutes

–

AMRAP 5 minutes:

10 Quick feet

3 Burpees

3 L pull-ups

Reverse bridge

Skill/Strength

Bench Press (Heavy set of 3 in 15 minutes)

WOD

Rows/Box Jumps (Time)

5 Rounds for time of:

350m Row

10 Box jumps

*Start box jumps at 24″/20″ and add height each round if possible. Goal is to finish as high as possible. Scaled/Masters start at 20″/16″. Rx+ start at 30″/24″.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

Row 500m

Up/Down dog

Child’s pose

Couch stretch

Laying chest stretch

Wall angels

–

AMRAP 5 Minutes:

5 Med ball cleans

5 Toes to bar

5 Vertical jumps

5 Push-ups/Dips

Skill/Strength

DB Snatch (Heavy single each arm 15 minutes)

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

AMRAP 8 minutes:

Row 150m

5 Burpees

10 Shoulder kips

5 Box jumps

10 Sit-ups

Skill/Strength

Split Jerk (Practice 15 minutes)

WOD

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

AMRAP 12 Minutes:

200m Run

15 KB swings

8 Pull-ups/Ring rows

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

10 Min to complete:

Row 500m

Sampson stretch

Calf stretch

KB Goblet squat stretch

Half pigeon

OH band stretch

Reverse bridge

–

AMRAP 5 minutes:

5 Box jumps

5 Pull-ups

5 KB swings

5 Roll to stands

Skill/Strength

Split Jerk (Heavy single in 15 minutes)

WOD

OH DB Lunge/DB Box Step-ups/HSPUs/Handstand Walks (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

100′ DB OH lunge

20 DB box step ups

20 HSPUs

100′ HS walk

*Sub HR push-ups for HSPUs, sub 40 DB push presses for the HS walks