3/19/20 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.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes:

-500m Row

-35 Sit-ups

-20 Push-ups

-5 Deadlifts

*Go heavy-ish on the deadlifts, maintaining good form

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes:

-500m Row

-35 Sit-ups

-20 Push-ups

-5 Deadlifts

*Go heavy-ish on the deadlifts, maintaining good form


3/18/20 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

Back Squat (5-5-5-5)

WOD

Metcon (Time)

5 Rounds of:

-10 Quick feet

-10 KB swings

-10 Pull-ups/ring rows

*Rest between rounds. Start each round together as a group. Go as fast as possible and earn your rest.


3/18/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator cuff WU

Hip circle band WU



AMRAP 5 minutes:

-8 Walking lunges

-6 Toes to bar

-4 Wall balls

-2 Burpee pull-ups

Skill/Strength

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

WOD

Wall Balls/Pull-ups (Time)

For time:

35 Wall balls

30 Pull-ups

35 Wall balls

20 Pull-ups

35 Wall balls

10 Pull-ups

*Wall ball weight is 20#/14#. Scale reps as needed. Sub jumping pull-ups. Rx+ chest to bar pull-ups.


3/17/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB goblet squat stretch

PVC pass throughs



Barbell front rack stretch

Hang muscle cleans

Shoulder presses

Front squats



Hang power cleans

Alternating split jerks

Skill/Strength

Clean and Jerk (Warm-up 15 Minutes)

WOD

Runs/Clean & Jerks (Time)

For time:

Run 400m

12 Clean & Jerks, 95#/65#

Run 400m

9 Clean & Jerks, 135#/95#

Run 400m

6 Clean & Jerks, 185#/125#

Run 400m

Rx+ 135#/95#, 185#/125#, 225#/155#


3/16/20 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

Push Press (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

-5 Burpees

-10 Kipping knee raises/v-ups

-Heavy farmer’s carry around cage (2 DBs/KBs)


3/16/20 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row 500m

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

WOD

Burpees/DB Snatches/DUs EMOM (Weight)

EMOTM for 30 Minutes:

5 Burpees

2 DB snatches (heavy, 1 each arm)

20 Double unders


3/14/20 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 Minutes:

-200 Double unders

-40 Cal row

-40 DB snatches, 50#/35#

-20 Burpee box jumps, 24″/20″


3/13/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Burgener WU

Dodgeball

Skill/Strength

Hang Power Snatch (1 Rep EMOM 10 Minutes)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

5-4-3-2-1 Reps of:

-Hang power snatches, 95#/65#

-Overhead squats

400m run

*Rx+ 135#/95#


3/12/20 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.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 minutes:

-Row 300m

-20 Box jumps

-10 Wall balls

-5 Wall walks

*Rest 2 minutes after each round. Go as hard as you can and earn your rest!


3/12/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 minutes

Row 500m

20 Walking lunges

15 Shoulder kips

10 Burpee pull-ups

Skill/Strength

Reverse lunge steps (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.

WOD

Handstand Walks/L-Pull-ups (Time)

For time:

-150′ Handstand walk

-30 L-pull-ups

-75′ Handstand walk

-15 L-pull-ups

*Sub 12/6 Wall walks and L-sit lowers.