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 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 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)

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

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

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #1 (No Measure)

Run 200m

10 Pull-ups

10 Push-ups

10 Sit-ups

10 Supermans

10 Squats

Run 200m

Skill/Strength

Medball Clean (Practice)

Practice

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes:

20 Toes to bar/kipping knee raises

40 Double unders/80 singles

15 Medball cleans

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

Squat Clean (1 Rep EMOM 10 Min)

WOD

TTB/DUs/Squat Cleans (AMRAP – Rounds and Reps)

AMRAP 16 Minutes:

25 Toes to bar

50 Double unders

15 Squat cleans, 95#/65#

*Squat cleans reduce by 2 reps each round, but increase in weight to 135#/85#, 185#/115#, 225#/145#. Scaled/Masters 15 TTB, 30 DUs, and start squat cleans at 10 reps and at 75#/55# (increase by 20# each round). Rx+ start at 135#/85# and do 275#/175# for 4th round.

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:

-6 Rope climbs

-30 Push presses

-30 Reverse lunges

-150 Double unders

*12 synchro burpees every 5 min. Sub 7 ring rows/rope climb. Post weight used to notes, one barbell/team.

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

Power snatch + Squat snatch (Heavy Single in 15 minutes)

WOD

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 minutes

Row 500m

15 Burpee pull-ups

Skill/Strength

Sleds/Yokes (3 x 150′)

Sled push or Yoke carry

WOD

Runs/DUs/Sit-ups (Time)

2 Rounds for time of:

-Run 1 mile

-100 Double unders

-75 Sit-ups