CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

10 Minutes:

Row 500m

Rotator Cuff WU

Hip Circle Band WU

20 Walking lunges

10 Burpee pull-ups

Skill/Strength

Back Squat (3×5)

Work up to heavy set of 5 and complete 3 sets.

WOD

Push-ups/Sit-ups (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

10-9-8-7-6-5-4-3-2-1 reps of push-ups alternated with 20-18-16-14-12-10-8-6-4-2 reps of sit-ups.

Once finished with above, do 20 burpees and start all over.

*No scaled/Masters changes. Rx+ do ring dips and toes to bar.

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

Weighted Step-ups (5-5-5-5)

Use DBs. Do 5 reps one leg, then 5 with other leg.

WOD

Metcon (Time)

4 Rounds for time of:

-10 pull-ups/ring rows

-20 sit-ups

-40 Double unders/single unders x 2

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Shoulder kips

PVC passthroughs

20 Walking lunges

2 Rounds of:

-10 Plate ground to OH

-10 OH walking lunges

Skill/Strength

A: HSPU/Handstand Walk Practice (20 Minute practice, Alternate w/ B)

B: Deadlift (20 Minute Warm-up, Alternate w/ A)

WOD

Deadlifts/Handstand Walks (Time)

4 Rounds for time of:

15 Deadlifts, 225#/155#

50′ Handstand walk

*Sub 15 HSPUs or strict DB presses/round.

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

Overhead Squat (Heaviest set of 3 in 20 minutes)

WOD

Burpees/Pull-ups/Double Unders (Time)

5 Rounds for time of:

-6 Burpees

-8 Pull-ups

-40 Double unders

*Rx+ 6″ target burpees, 4 MUs in place of 8 PUs, UB DUs .

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

Deadlift (5-5-5-5)

WOD

Metcon (AMRAP – Reps)

With a Partner:

In 10 Minutes:

50 Push-ups, then AMRAP remaining time:

-Burpee box jump overs

*Work up to 30 seconds, then partner works up to 30 seconds. Continue until time expires.

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:

100 Slam ball side throws, 30/20

100 Cal row

100 Thrusters 45/35

100 Box jumps, 24/20

AMRAP MC Push-ups remaining time (sub HSPUs).

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.

WOD

Eva (Time)

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
Partner style. One partner runs 200m, then the other, then repeat. Then, with one person working at a time, get through the KB swings and pull-ups. Do C2B if you can.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

10 Minutes:

Row 500m

10 PVC pass throughs

15 Shoulder kips

10 MC hip stretches

15 Hand release push-ups

10 Pull-ups

15 Burpees

Skill/Strength

Bench Press (5-5-5-5)

15 minute max

WOD

Rows/Sit-ups/Walking Lunges (Time)

For time (25min cap):

2000m Row

200 Abmat sit-ups

200 Walking lunges

*Any order, partition as needed.

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.

WOD

Metcon (AMRAP – Rounds and Reps)

Partner WOD

AMRAP 25 Minutes:

-Row 20 Cal

-12 Burpee box jump overs

-6 Wall walks

-20 Wall balls

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

20 Walking lunges

15 Shoulder kips

10 PVC Pass throughs at bottom of squat

–

With Barbell:

-Good mornings

-Front rack stretch

-Hang muscle cleans

-Thrusters

–

7-5-3 Reps of:

Clean & jerks w/ increasing weight

WOD

Clean & Jerks/Runs (Time)

For time (30min cap):

-800m Run

-21 Clean & Jerks, 95#/65#

-800m Run

-15 Clean & Jerks, 135#/95#

-800m Run

-9 Clean & Jerks, 185#/95#

*Scale run distance/weight as needed, but stick to the rep scheme. Rx+ 135#/95#, 185#/125#, 225#/155#