10/29/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Cage Run

– high knees

– butt kicks

– high knee skip

– side shuffles

– karaoke

– frog hops

– bear crawls

Skill/Strength

Back Squat (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

10 Minute Ladder:

– 1 pull-up/ring row

– 1 burpee

– 2 pull-ups/ring rows

– 2 burpees

– 3 pull-ups/ring rows

– 3 burpees

*Continue adding one rep each movement until time expires.


10/29/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute each:

– Calf stretch

– KB Goblet squat stretch

– PVC pass throughs

– Shoulder kips

Then,

Row 500m

20 Thrusters, 45#/35#

10 Pull-ups

Skill/Strength

Back Squat (10-8-6-4-2-2-2)

Warm-up sets included.

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.


10/27/18 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 (Time)

For time:

200 Abmat sit-ups, then:

10 Rounds of:

– 1 Rope climb/9 Ring rows

– 10 Ring push-ups

– 5 Deadlifts, heavy-ish

Then,

Run 800m together

*One partner working at a time, except the run. Alternate movements – partner a does the rope climb, b does the push-ups, then a does the deadlifts. Now b does the rope climb, etc.


10/26/18 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 Complex (15 Minutes to heavy single)

– 3 Second snatch DL to knee

– 2 Second pause

– Snatch pull

– Squat snatch

WOD

Power Snatches/OH Squats/Power Cleans/Front Squats (Time)

For time:

– 30 Power snatches

– 30 OH squats

– 30 Power cleans

– 30 Front squats

*Do 10 Bar over burpees after each movement. Rx 95#/65#.


10/25/18 CF Kids

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.

Skill/Strength

Thruster (Practice 10 minutes.)

Use bar or DBs. Work on form.

WOD

Metcon (No Measure)

EMOM 18 Minutes:

Odd: 10 Quick feet + 5 Thrusters

Even: 10 Kipping knee raises

*Scale so you get 30 sec of rest/round


10/25/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

– Roll out

– OH band stretch

– Couch stretch

– Half pigeon stretch

– Reverse bridge stretch

Then,

– 10 Pull-ups

– 10 Dips

– 10 Hollow rocks

– 10 Supermans

– 10 OH squats

WOD

Rows/Wall Runs/Sit-ups (4 Rounds for time)

4 Rounds, each for time of:

– 500m Row

– 40 Wall runs

– 30 Sit-ups

* Rest 4 minutes between rounds. Goal is negative splits – each round gets progressively faster.


10/24/18 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

Weighted Step-ups (5-5-5-5)

Each leg. Do all 5 reps with one leg, then switch.

WOD

Metcon (Time)

3 Rounds for time of

Row 200m

15 KB swings

10 Burpee box jump overs

*One group goes while 2nd group rests, then switch. Go all out each round.


10/24/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute each:

– Calf stretch

– KB Goblet squat stretch

– PVC pass throughs

– Shoulder kips

Then,

AMRAP 6 Minutes:

– 30 Double unders

– 20 Sec Handstand Hold

– 10 Wall squats

– 10 Lunge jumps

Skill/Strength

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

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

WOD

DUs/Pull-ups/KB Holds (Time)

3 Rounds for time of:

– 50 Double unders

– 20 Pull-ups

– 60 second double KB front rack hold, 55#/35#


10/23/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute each:

– Calf stretch

– KB Goblet squat stretch

– PVC pass throughs

– Shoulder kips

Then,

AMRAP 6 Minutes:

– 5-10 pull-ups

– 10 Hollow rocks

– 10 Thrusters, 45#/35#

Skill/Strength

WOD

Hang Power Cleans/Push Jerks (Heavy Single in 20 Minutes)

4 Hang power cleans + 2 Push Jerks

Shoulder to OH/Box Jumps (Time)

21-15-9 Reps for time of (8min cap):

Shoulder to OH, 115#/75#

Box jumps, 24″/20″

*Rx+ 145#/100# & 30″/24″


10/22/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).

Skill/Strength

Deadlift (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

5 Pull-ups

7 Push-ups

9 Sit-ups