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.

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

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.

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.

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.

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

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

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

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB Goblet squat stretch

Laying twister stretch

Half pigeon

–

AMRAP 5 minutes:

10 Quick feet

2 Inch worm push-ups

4 Toes to bar

6 Ball slams

Skill/Strength

Close Grip Bench Press (10-8-6-4-3-3-3)

Hands inside shoulder width

WOD

Quick Feet/Double Unders/Plank Holds EMOM (12 Rounds for time)

EMOM 12 minutes:

20 Quick Feet

20 Double unders

Plank Hold for remaining time until 5 sec before next minute.

*Use 5 second break to record your plank hold time each round. This is how the workout will be scored. Scaled/Masters 10 quick feet/round and 20 singles/round. Rx+ hold plank on PUSH-UP PR.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson stretch

Rotator cuff WU

PVC pass throughs

MC hip stretches

-AMRAP 5 Minutes:

-3 Dip-shrug-high elbows

-3 Muscle snatches

-3 Snatch balances

-6 Lunge jumps

-9 Hollow rocks

Skill/Strength

Hang Power Snatch + Power Snatch (Heavy single in 15 minutes)

WOD

Power Snatches/Box Jumps (Time)

21-15-9 Reps for time of:

Power snatches, 115#/75#

Box jumps, 24″/20″