9/25/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Row 300m

30 Jump ropes

20 Sit-ups

20 Supermans

10 Squats

10 Push-ups

10 Pull-ups

Skill/Strength

Hang Power Clean (5-5-5-5)

Barbell preferred, but use DBs as needed.

WOD

Metcon (Time)

5 Rounds of:

-10 Quick feet

-12 KB swings

-7 Burpees

*Rest 90 seconds between rounds.


9/25/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

MC Hip Stretches

Couch stretch

Shoulder kips

Reverse bridge



AMRAP 5 Minutes:

6 Lunge jumps

5 Wall balls

4 Pull-ups

Handstand hold

Skill/Strength

Box Step Ups (5-5-5-5-5)

Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
5 reps/leg. Start with weaker leg.

WOD

Rows/Burpee Box Jumps/MCPUs (Time)

3 Rounds for time:

30 Cal Row

20 Burpee box jumps, 24″/20″

10 Mountain Climber Push-ups (3 steps + 1 push-up = 1 rep)


9/24/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson stretch

Half pigeon stretch

Barbell front rack stretch

Good mornings

OH band stretch



AMRAP 5 Minutes:

6 Roll to stands

5 Hang muscle cleans

4 Front squats

3 HSPUs

Skill/Strength

Power Clean (1 Rep EMOM 10 Minutes)

WOD

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.


9/23/19 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

Box Step Ups (5-5-5-5)

Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
5 reps each leg. Start with weaker leg.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

– Run 200m

– 7-10 Ring rows/pull-ups


9/23/19 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

Box Jumps (Max height)

WOD

Fun WOD (Time)

For time (25min cap):

400m Run

100 Double unders

75 Abmat sit-ups

50 Push-ups

800m Run

50 Pull-ups

75 Abmat sit-ups

100 Double unders

400m Run


9/21/19 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 – Reps)

In 20 Minutes:

800m Run

-12 rounds of:

—6 Bar over burpees

—7 Power cleans

—8 Toes to bar

400m Run

-AMRAP Split jerks in remaining time

*Both partners run together. During the 12 rounds, alternate movements w/ partner – A does the BOB, B does the PC, A does the TTB. Next round, B does the BOB, etc.


9/20/19 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.

Skill/Strength

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

WOD

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
Sub 14 jumping chest to bar pull-ups for the 7 MUs


9/19/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 Minutes

10 Burpees

10 Pull-ups

10 Push-ups

10 Hollow rocks

10 OH squats

Skill/Strength

Shoulder Press (10-8-6-5-5-5-5)

WOD

Rows/Ring Push-ups (Time)

5 Rounds for time of:

350m Row

20 Ring push-ups


9/19/19 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

Push Press (5-5-5-5)

WOD

Metcon (Time)

For time:

-Run 400m (2 laps)

-20 Pull-ups/ring rows

-40 Sit-ups

-20 Push-ups

-Run 400m

*Complete AMRAP burpees until last person finishes.


9/18/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500

20 Burpees

Run 400m

20 Toes to bar

WOD

Metcon (Time)

5 Rounds For time of:

20 Sledgehammer strikes

5 Tire flips

2 Wall climbs

200m Farmer’s Carry, single arm

*Rest 3 minutes between rounds. Note tire weight of sledgehammer, tire flipped, and weight carried in notes. Sub 8 jump to extensions for the Wall climbs