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

Reverse lunge steps (8-8-8-8)

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

WOD

Metcon (Time)

5 Rounds for time of:

20 Double unders (40 single unders)

10 KB deadlifts

8 Pull-ups

*Pick KB weight that is challenging for 10 reps but can maintain proper form throughout

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB Goblet squat stretch

PVC pass throughs

Shoulder kips

–

AMRAP 6 Minutes:

4 MC Hip stretches

5 Wall squats

6 Toes through rings

15 Second reverse bridge

15 Second HS hold

Skill/Strength

Push Press (Heaviest set of 3 in 15 minutes)

WOD

A: SDHPs/HRPush-ups/DUs (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

7 Sumo deadlift high pulls, 75#/55#

7 Hand release push-ups

30 Double unders

*Rx+ 115#/75#, ring dips, UB double unders.

B: Plank (Time)

Max Effort Prone Plank on Elbows
Do one set ME and record time. If less than 3 minutes, continue plank hold until 3 minutes total time accumulated.

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

Sleds/Yokes (3 x 150′)

Sled push or Yoke carry
Do a minimum of 3 sets, can mix & match sleds/yokes as perferred.

WOD

Run/OH Walking Lunges/Pull-ups/Burpees (Time)

For time:

800m Run

60 OH walking lunges (in grass), 45#/35#

40 Pull-ups

20 Burpees

*Rx+ 65#/45#, C2B pull-ups, 6″ target burpees

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Tire Flips (practice 15 minutes)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

10 Squats

150′ Sprint

5 Push-ups

*In grass – line up one side of field. Do 10 air squats, sprint down & back, then 5 push-ups. Repeat as many times as possible.

CrossFit Roselle – CrossFit

Warm-up

Barbell Warmup (No Measure)

Row 500m

10 Straight legged deadlifts

10 Good mornings

Front rack stretch

Shoulder press grip:

– 5 Dip shrugs

– 5 Dip shrug high elbows

– 5 Hang muscle cleans

– 5 Shoulder presses

– 5 Front squats

Snatch grip:

– 5 Dip shrugs

– 5 Dip shrug high elbows

– 5 Muscle snatches

– 5 OH squats

Skill/Strength

Snatch High Pull + Power Snatch + Hang Squat Snatch (Heavy set in 15 minutes)

Complete all 3 segments without setting bar down.

Front Squat (Heavy single in 15 minutes)

WOD

Bar Over Burpees/Rows (AMRAP – Reps)

AMRAP 7 Minutes:

50 Bar over burpees

Calorie row in remaining time.

*Score is total reps completed, including the BOB. Scaled/Masters 30 regular burpees and then calorie row in remaining time. No Rx+, just go all out.

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 Min:

-40 DB Snatches

-40 OH walking lunges, singe arm

-400m Partner run w/ DB

-4 Wall climbs (sub 4 burpees per wall climb)

*One DB per team if possible. Post weight to notes.

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

Warm-up (No Measure)

Practice HSPUs & Pistols/Assisted pistols

Set up deadlift station and do some warm-up sets of 10-8-6 reps.

WOD

A: HSPU/Pistols (Time)

30-20-10 reps for time of:

Hanstand push-ups

Pistols (alternating legs each rep)

A: HR Push-ups/Squat jumps (Time)

30-20-10 Reps for time of:

-Hand release push-ups

-Squat jumps

B: Deadlift (Heavy Set of 3 in 10 minutes)

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.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 minutes:

-Row 200m

-Farmer’s carry twice around cage (single KB – one arm)

-10 Box jumps

-2 Wall walks

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

10 Minutes:

Row 5 minutes

Roll out 5 minutes

–

AMRAP 5 minutes:

4 MC Hip stretches

15 Sec reverse bridge

5 Wall squats

5 Toes to bar/toes through rings

WOD

Rows/KB Swings/Pull-ups (10 Rounds for reps)

Every 3 Min for 30 Min (10 Rounds):

10/8 Cal Row

10 KB swings, 55#/35#

10 Pull-ups

*Absolute all out efforts each round. Masters/Scaled 7-10 Rounds of 7/5 cal Row, 7 KBS, 45#/25#, 7 Pull-ups or Ring rows. Rx+ 10/8 cal Assault bike, 10 KBS 75#/55#, 10 C2B Pull-ups.

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

Sled Push (Down/back x 3 sets)

WOD

Metcon (AMRAP – Reps)

EMOM 10 Minutes:

-10 quick feet

-5 pull-ups

-5 squat jumps (high as possible)

*Each round should be finished in 35 or less