11/20/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

2 Rounds:

Row, 1 min

Walking lunges, 30 sec

Backwards crab walk, 30 sec

Bear crawl, 30 sec

Frog hops, 30 sec

Skill/Strength

Hang Power Clean (5-5-5-5)

Use DBs as needed.

WOD

Metcon (Time)

21-15-9 Reps of:

-Hang power cleans

-Burpee box jumps


11/20/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Samson stretch

Hip circle band WU

Reverse bridge

Shoulder kips



AMRAP 5 Minutes:

-3 Ring rows

-3 Med ball cleans

-4 Push-presses

-4 Walking lunges

-10 Sec HS hold

WOD

Rows/Weighted Step-ups/V-ups/DB Snatches/Pull-ups (AMRAP – Rounds and Reps)

AMRAP 25 Minutes:

-Row 40 Cal

-40 Weighted step-ups, 50#/35# & 24″/20″

-40 V-ups

-40 DB snatches, 50#/35#

-20 Pull-ups


11/19/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB Goblet squat stretch

Half pigeon

OH band stretch

Laying twister stretch



AMRAP 5 Minutes:

-4 Lunge jumps

-4 Toes to bar

-4 MC hip stretches

-4 Push-ups

-4 KB swings

-Front rack barbell stretch

Skill/Strength

Hang power clean + Power clean (Heavy single in 15 minutes)

WOD

Power Cleans/Burpee Box Jumps (Time)

21-15-9 reps of:

Power cleans, 155#/105

Burpee box jumps, 24″/20″

*Scaled/Masters 115#/75# and 20″/16″. No Rx+ – just go all out.


11/18/19 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

WOD

Metcon (Weight)

EMOM 24 Minutes:

-Minute 1: 4 Back squats

-Minute 2: 8 DB Shoulder presses

-Minute 3: 25 Double unders/40 Single unders


11/18/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Run 10 laps around cage

20 Walking lunges

20 Shoulder kips

5 Inch worm push-ups

10 MC hip stretches

5 Burpee pull-ups

WOD

Back Squats/DB Shoulder Presses/Double Unders (Weight)

EMOM 30 Minutes:

Minute 1: 3 Heavy back squats

Minute 2: 8 DB Shoulder presses

Minute 3: 25 Double unders

*Score by weight of back squats. Note DB weight i notes. Rx + sub 10 HSPUs for the DBSPs and UB DUs.


11/16/19 CF Partner

CrossFit Roselle – CrossFit

Warm-up

do: 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 (Time)

AMRAP 25 minutes:

-40 V-ups

-40 KB swings, 55#/35#

-20 MC push-ups

-40 Reverse lunge steps w/ KB

-40 Ball slams, 30#/20#

*Sub TTB and heavier KB swings for Rx+. One partner working at a time.


11/15/19 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

Deadlifts/Wall Balls/Rope Climbs (Weight)

EMOM 30 Minutes:

Minute 1: 2 Heavy deadlifts

Minute 2: 10 Wall balls, 20#/14# to 10’/9′

Minute 3: 1 Rope climb, 18’/15′

*Pick a heavy DL weight and stick with it if possible. Rx+ for 12’/10′ targets and 2 rope climbs/round.


11/14/19 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

Bar Muscle-ups (Practice 10 minutes)

Use kids bars, sub jumping, etc.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

15 Cal row

10 Wall balls

5 Bar muscle ups


11/14/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 5-10 min and get after it!

WOD

10k Row (Time)

Max Effort 10k Row


11/13/19 CF Kids

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

Deadlift (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

-5 Push-ups

-10 Quick feet

-15 Kipping knee raises

-Rest 30 seconds