4/4/19

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.

WOD

Metcon (AMRAP – Rounds and Reps)

With a Partner:

AMRAP 25 minutes:

-Row 500m

-40 Walking lunges

10 Wall walks (sub 5 push-ups/wall walk)


4/4/19 CF

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

DB Bent Over Row (5-5-5-5)

Single arm, use bench for support
5 reps each arm per set. Start each set w/ weaker side.

WOD

Ball slams/Box jumps/Ball twists/Burpees (Time)

21-15-9 Reps for time of:

-Ball slams, 30/20

-Box jumps, 24/20

-Ball twists, 30/20

-Burpees


4/3/19 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

Power Clean (Practice)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

-3 Power cleans

-6 Box jumps

-9 Sit-ups


4/3/19 CF

CrossFit Roselle – CrossFit

Warm-up

Cage Run (No Measure)

Run around cage doing various agility movements, 10 minutes

Skill/Strength

Handstand Walk (Practice 15 Minutes)

WOD

Rows/Handstand Walks (Time)

3 Rounds for time of:

-500m Row

-50′ Handstand walk

*Sub 25 DB shoulder presses, 35#/20#.


4/2/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

10 MC hip stretches

Laying twister chest stretch

Reverse bridge stretch



2 Rounds of:

10 Plate ground to OH

20 OH walking lunges

10 Burpee pull-ups

Skill/Strength

Reverse lunge steps (10-10-8-8-6-6)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Warm-up sets included

WOD

Pull-ups/DUs (Time)

3 Rounds for time of:

25 Pull-ups

75 Double unders

*Rx+ Chest to Bar


4/1/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB Goblet squat stretch

PVC pass throughs



2 Rounds:

-10 Push-ups

-10 Pull-ups

-10 Med ball cleans



Barbell front rack stretch

Hang muscle cleans

Skill/Strength

Power Clean (15 Minute warm-up/practice)

WOD

Power Cleans/Push-ups/Squats (5 Rounds for reps)

5 Rounds of the following:

AMRAP 3 Minutes of:

-3 Power cleans, 135/95

-6 Hand release push-ups

-9 Air squats

*Rest 1 minute between rounds.


4/1/19 KF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

3 Rounds, one minute each station:

-Jump rope

-Sit-ups

-Burpees

Skill/Strength

Thruster (Practice )

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes:

10 Quick feet

5 Thrusters

5 Burpees

*Rest 1 minute after each round. Go as fast as possible.


3/30/19 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 – Rounds and Reps)

AMRAP 20 Min:

-20 Weighted step ups, alt legs each rep

-30 Roll to stands

-40 Jumping pull-ups (sub 4 rope climbs)

-50 KB swings

*choose weight for step ups and KB swings and post to comments.


3/29/19 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

HSPUs/Air Squats/DUs (10 Rounds for reps)

EMOM 30 Minutes:

Min 1: 5 HSPUs

Min 2: 15 Air squats

Min 3: 30 Double unders

*Rx+ 10 HSPUs, 16 Pistols, and 40 DUs


3/28/19 CF

CrossFit Roselle – CrossFit

Warm-up

#1 CFR Warm-up (No Measure)

Roll out 5 min

Row 5 min

Standard warm-up x 1

– 10 pull-ups

– 10 dips

– 10 sit-ups

– 10 supermans

– 10 OH squats

Skill/Strength

Yoke Carry (3 trips x 50’)

WOD

Row2K/Run1Mile (Time)

For time:

Row 2k

Run 1 mile