8/22/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Row 2 minutes

Burpees 1 minute

Run 2 laps around building

Skill/Strength

DB Snatch (Practice)

DB Clean & Jerk – Single Arm (Practice)

Take a single DB from the ground up to shoulder and then overhead (push-press/strict press okay, but DB must touch the shoulder and cannot be one continuous movement.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

-15 V-ups

-10 DB snatches (5/arm)

-15 Box jumps

-10 DB clean & jerks (5/arm)


8/22/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator cuff WU

Hip circle band WU



EMOM 5 Minutes:

-5 Hang muscle cleans

-4 Shoulder presses

-3 Front squats w/ bounce at bottom

-2 Power cleans

-2 Split jerks, alt legs

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 Minutes)

WOD

C&Js/Barbell Roll-Outs (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

-6 Clean & jerks, 135#/95#

-9 Barbell roll-outs

*Sub 18 V-ups/round as needed.


8/21/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Jump rope

Walking lunges

Inch worm push-ups

Bear crawls

Backwards crab walks

Frog hops

Handstand holds

Skill/Strength

Back Squat (3-3-3-3-3)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

5 Pull-ups

10 Air squats

20 Jump ropes (singles or DUs)


8/21/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 minutes

Row 5 minutes

Skill/Strength

Deadlift (10-8-6-4-3-3-3-3)

WOD

Rows/Dus/Wall walks (Time)

3 Rounds for time of:

-500m Row

-50 Double unders

-5 Wall walks


8/20/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator cuff WU

Hip circle band WU



EMOM 5 Minutes:

-6 Walking lunges

-5 Wall balls

-5 KB swings

-4 Push-ups

-HS hold remaining time

Skill/Strength

Back Squat (10-8-6-4-3-3-3-3)

WOD

TTB/Burpee Box Jump Overs (Time)

For time:

10-9-8-7-6-5-4-3-2-1 reps of:

Toes to bar

Burpee box jump overs, 24″/20″


8/19/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Run 2 laps around building

-10 Burpees

-10 Kipping knee raises

-10 Air squats

-Plank hold 30 seconds

-10 Air squats

-10 Kipping knee raises

-10 Burpees

Run 2 laps around building

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

-10 Tire jumps

-10 KB swings

-Single arm farmers carry down & back field

-Sprint to wall

-1 Wall climb

-Sprint back

*Rest approx 1 min before next round.


8/19/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson stretch

Shoulder kips

PVC passthroughs

KB Goblet squat stretch



EMOM 5 Min:

-4 Med ball cleans

-4 DB shoulder presses/arm

-4 Roll to stands

-HS hold remaining time

Skill/Strength

DB Snatch (Heavy single each arm)

DB Clean & Jerk – Single Arm (Heavy Single each arm)

Take a single DB from the ground up to shoulder and then overhead (push-press/strict press okay, but DB must touch the shoulder and cannot be one continuous movement.

WOD

Runs/DB Snatches/DB C&Js (Time)

For time:

-Run 800m

-40 DB snatches, alternating arms each rep, 50#/35#

-30 Pull-ups

-40 DB C&Js, alt arms each rep, 50#/35#

-Run 800m

*Rx+ 65#/45# and 15 bar MUs in place of the pull-ups.


8/17/19 Partner WOD

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:

-40 Ball slams, 30/20

-40 Reverse OH lunges, 45/35

-4 Wall Walks

-200m Farmers carry, single arm, 55/35

*One partner at a time, except the farmers carry – each person has own weight.


8/16/19 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.

Skill/Strength

Snatch (1 Rep EMOM 10 Min)

WOD

Snatches/C2B Pull-ups (Time)

21-15- 9 Reps for time of:

– Snatches, 85#/55#

– Chest to bar pull-ups

*Any style snatch allowed, must touch ground each rep.


8/15/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Row 2 minutes

Burpees 1 minute

Handstand hold 30 seconds

Chin over bar hold 30 seconds

Burpees 1 minute

Row 2 minutes

Skill/Strength

Push Press (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

40 Double/single unders

30 Air squats

15 Ring rows

10 Push presses