4/20/19 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 – Rounds and Reps)

AMRAP 20 Minutes:

– 30 Ball slams

– 10 Deadlifts, heavy

– 30 Handstand push-ups (sub DB shoulder presses)

– 2 – 50m sprints (together)

*Goal is to go fast and keep moving. Balls slams UB, DLs should be heavy but touch and go. HSPUs may take a couple of sets, but put max effort into each one. Sprints all out (with proper warm-up).


4/19/19 CF

CrossFit Roselle – CrossFit

Warm-up

A: Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

B: 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 (1 Rep EMOM 10 Minutes)

WOD

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
Sub 2 pull-ups and 2 dips for each MU. Scale weight as needed.


4/18/19 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.

Skill/Strength

Hang power clean + push press (Practice 10 minutes)

use barbells if possible, but sub DBs as needed

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

Row 200m

7 Hang power clean + push presses

5 Burpee box jump overs


4/18/19 CF

CrossFit Roselle – CrossFit

Warm-up

Plate Warmup (No Measure)

Row 500m, then

Using a plate:

– 30 sec calf stretch each side

– 10 squat stretch into straight legged DL stretch

– 10 ground to OH

– 10 OH forward lunge step push-backs

– 10 OH reverse lunge step push-forwards

*Do 10 quick feet after each movement

WOD

Metcon (Weight)

EMOM 30 Minutes:

Min 1: 8 Reverse lunge steps in front rack position

Min 2: 8 Bent over rows

MIn 3: 8 Mountain climber push-ups (3 steps + 1 push-up = 1 rep)

*Pick weight used and post to comments


4/17/19 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 (10-10-10-10)

5 reps/leg.

WOD

Metcon (Time)

4 Rounds for time of:

12 Pull-ups

24 Air squats


4/17/19 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Shoulder Press (10-8-6-4-4-4)

Warm-up sets build in. 15 minute cap, no exceptions.

WOD

Rows/Burpee Box Jumps/Double Unders (Time)

5 Rounds for time:

30/24 Cal row

15 Burpee box jumps, 24″/20″

50 Double unders


4/16/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 15 Minutes:

Row 500

5 Laps around cage

30 Walking lunges

20 Shoulder kips

10 Burpee pull-ups

8 Pistols & 15 Sec HS hold AMRAP remaining time (sub air squats and OH barbell holds)

Skill/Strength

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

Warm-up sets build in. 20 min cap, no exceptions.

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups


4/15/19 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

DB Snatch (Practice 10 minutes)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

10 V-ups

8 DB snatches, alternating arms each rep

6 Burpees

*Rest 30 sec after each round


4/15/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Front rack stretch

-10 straight legged deadlifts

-10 hang muscle cleans

-10 shoulder presses

-10 front squats

-10 clean & jerks, light weight

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 Minutes)

WOD

Fun WOD 2 (Time)

For time:

100 Abmat sit-ups

Rest 2 minutes

75 Cal Row

Rest 2 minutes

50 Burpees

Rest 2 minutes

25 Clean & jerks, 135#/95#

*Rx+ GHD sit-ups & 185#/125#


4/13/19 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 – Rounds and Reps)

In 25 Min:

800m Run buy-in, then AMRAP remaining time:

-40 Ring rows

-40 Hand release push-ups

-30 Box jumps, 24″/20″

-30 V-ups

*Rx+ sub 4 rope climbs for the RRs, Ring dips for HR push-ups, 30″/24″ BJ, and TTB for V-ups