3/8/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Group 1:

Row 3 minutes

Group 2:

AMRAP 3 minutes:

10 Walking lunges

Bear crawl 1 lap around cage

*Both groups complete 1 full round.

Skill/Strength

Back Squat (5-5-5-5)

Do 10 Push-ups after each set

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

10 Quick feet

20 Jump ropes/DUs

5 Deadlifts w/ KB

*Rest 30 seconds after each round.


3/8/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 10 Minutes

Roll out 10 minutes

Sampson Stretch 30 seconds/side

10 T-spine openers/side

10 Mountain climber hip stretches

20 Shoulder kips

OH band stretch 30 seconds/arm

OH barbell stretch on roller 1 minute

Couch stretch 1 minute/leg

WOD

Metcon (Time)

2 Rounds for time of:

10 Toes to Bar

20 V-ups

30 Sit-ups

1 Min plank hold

10 Handstand Push-ups

20 Dips

30 Push-ups

1 Min plank hold


3/7/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).

Skill/Strength

Box Jumps (Max height under control)

WOD

Metcon (Time)

21-15-9 Reps for time of:

Box jumps

Pull-ups

KB swings


3/7/18 CF

CrossFit Roselle – CrossFit

Warm-up

Barbell Warmup (No Measure)

10 Straight legged deadlifts

10 Good mornings

Front rack stretch

10 Dip shrugs

10 Dip shrug high elbows

10 Hang muscle cleans

10 Shoulder presses

10 Front squats

10 Dip shrugs

10 Dip shrug high elbows

10 Muscle snatches

10 OH squats

Skill/Strength

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

Push Press (3-3-3-3-3)

Bent Over Row (3-3-3-3-3)


3/6/18 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

Snatches/Double Unders (Time)

5 Rounds for time of:

5 Snatches (any style), 115#/75#

40 Double unders

*Rx+ 5 Rounds of 3 Squat snatches @ 165#/110#, 40 UB Double unders


3/5/18 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)

Do 10 Lunge jumps after each set.

WOD

Metcon (Time)

1-2-3-4-5-6-7-8-9-10 Reps for time of:

KB Goblet squats

Burpees


3/5/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 5 Minutes

Group stretch 5 minutes (coach’s choice)

5 Rounds “Cindy”

Skill/Strength

Deadlift (3-3-3-3-3)

WOD

Rows/Box Jumps/Muscle Ups (Time)

3 Rounds for time of:

500m Row

30 Box jumps, 24″/20″

10 Muscle ups

*Sub MU progressions as needed (ring row to deep ring dip to press out, or jumping bar MUs)


3/15/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 5 minutes (calves, hips, lats)

Row 500m

20 MC Hip stretches

20 Shoulder kips

15 PVC pass throughs

10 PVC around the worlds each direction

10 Snatch grip behind the neck presses

10 OH squats

10 Sotts presses

Skill/Strength

Overhead Squat (5-5-5-5-5)

WOD

TTB/OH Squats/Burpees (Time)

21-15-9 Reps for time of:

Toes to bar

OH Squats, 95#/65#

Burpees

*Sub V-ups, scale weight, scale reps as needed.


3/3/18 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 (Time)

For time:

300 Double unders

100 Pull-ups

100 KB Swings

300 Sec Plank hold

*Go in order, one person working at a time. If you want to get crazy, do burpees while partner holds the plank.


3/2/18 CF Open 18.2

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Complete on your own:

1 min jumping jacks

15 PVC pass throughs

20 Shoulder kips

30 Sec overhead banded stretch/arm

30 Sec lat stretch/arm

30 Sec pec stretch/arm

20 Mountain climber hip stretches

20 Lunge jumps

10 Air squats w/ bounce at bottom

1 Min double unders

Warm-up (No Measure)

Complete on your own:

Barbell front rack stretch

10 Hang muscle cleans

5 Hang squat cleans

5 Squat cleans

Skill/Strength

Squat Clean (Work up to heavy single in 10 minutes)

WOD

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 35/20 lb

Bar-facing burpees (stepping burpees allowed)

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap