12/11/19 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

Power Clean (5-5-5-5)

WOD

Metcon (Time)

5 Rounds for time of:

-5 Power cleans

-6 Bar over burpees
Scale as needed to finish under 10 minutes

Bonus

Sit-ups (Tabata )


12/11/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

Rotator cuff WU

Hip circle band WU



AMRAP 5 minutes

-3 Burpees

-3 Pull-ups

-3 Barbell cleans (squat)

-20 Sec handstand hold

WOD

Rows/Power cleans/Wall walks (Time)

5 Rounds of:

Row 350

10 Power cleans, 115#/75#

3 Wall walks or 3 bar muscle ups

*Rest 3 minutes between rounds. Rx+ for 350m Row, 5 Power cleans @ 185#/125# and 5 Bar muscle ups.


12/10/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB squat stretch

PVC pass throughs



AMRAP 5 Minutes:

-20 Double unders

-5 Sumo deadlift high pulls

-5 Push presses

-5 Box jumps

Skill/Strength

Yoke Carry (4 x 50′)

WOD

Double Unders/Med Ball Twists/Box Jumps (Time)

5 Rounds for time (12 min cap):

30 Double unders

20 Med ball twists, 20#/14#

10 Box jumps, 24″/20″

*Scaled/Masters 50 singles, 14#/10# Med ball twists, and step-ups allowed. Rx+ UB DUs, 20 GHD sit-ups, and 24″/20″ box jump overs (no touching of box).


12/9/19 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

Back Squat (3-3-3-3-3)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 Minutes:

-15 KB swings

-10 V-ups/Kipping knee raises

-30 Sec rest


12/9/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

500m Row

20 Walking lunges

15 Shoulder kips

10 Burpees

5 Reverse burpees

Skill/Strength

Box Step Ups (10-10-10-10)

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. Do a couple of warm-up sets, then start.

WOD

KB Swings/V-ups (Time)

3 Rounds for time of:

25 KB swings, 55#/35#

20 V-ups

*Rx+ 75#/55# and TTB


12/7/19 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.

Skill/Strength

Rope Climb (Practice)

WOD

Metcon (AMRAP – Rounds and Reps)

In 20 Minutes:

AMRAP Abmat/GHD sit-ups in 5 minutes, then AMRAP 15 minutes:

-8 Floor presses

-12 Lunge jumps

-8 Ring rows/1 Rope climb

*For the sit-ups, one partner working at a time. For the other, alternate movements each round with your partner.


12/6/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

Sampson stretch

Half pigeon

Up/Down dog

Child’s pose

OH band stretch

Couch stretch

Double unders in remaining time

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

Deadlift (10-8-6-4-2-2-2)

WOD

Devil’s Presses/Burpee Pull-ups/Double Unders (Time)

3 Rounds for time of (15 min cap):

-10 Devil’s presses, 50#/35#

-15 Burpee pull-ups

-75 Double unders


12/5/19 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

Push Press (5-5-5-5)

WOD

Metcon (3 Rounds for reps)

3 Rounds for total reps of:

-1 minute row

-1 minute wall balls

-1 minute burpees

-1 minute box jumps

-1 minute rest


12/5/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 Minutes

75 Double unders

10 burpee pull-ups

WOD

Rows, Rests (Distance)

Perform 10 Rounds of the following for total meters:

Row for 2 minutes

Rest for 2 minutes


12/4/19 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

Deadlift (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

-30 Double unders/50 single unders

-15 Sit-ups

-15 KB swings