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

Box Step Ups (5-5-5-5)

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 each leg. Start with weaker leg.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

– Run 200m

– 7-10 Ring rows/pull-ups

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:

800m Run

-12 rounds of:

—6 Bar over burpees

—7 Power cleans

—8 Toes to bar

400m Run

-AMRAP Split jerks in remaining time

*Both partners run together. During the 12 rounds, alternate movements w/ partner – A does the BOB, B does the PC, A does the TTB. Next round, B does the BOB, etc.

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

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

WOD

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
Sub 14 jumping chest to bar pull-ups for the 7 MUs

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 Minutes

10 Burpees

10 Pull-ups

10 Push-ups

10 Hollow rocks

10 OH squats

Skill/Strength

Shoulder Press (10-8-6-5-5-5-5)

WOD

Rows/Ring Push-ups (Time)

5 Rounds for time of:

350m Row

20 Ring push-ups

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500

20 Burpees

Run 400m

20 Toes to bar

WOD

Metcon (Time)

5 Rounds For time of:

20 Sledgehammer strikes

5 Tire flips

2 Wall climbs

200m Farmer’s Carry, single arm

*Rest 3 minutes between rounds. Note tire weight of sledgehammer, tire flipped, and weight carried in notes. Sub 8 jump to extensions for the Wall climbs

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)

WOD

Metcon (Time)

For time:

-Run 400m (2 laps)

-20 Pull-ups/ring rows

-40 Sit-ups

-20 Push-ups

-Run 400m

*Complete AMRAP burpees until last person finishes.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Sampson Stretch

OH Banded Shoulder Stretch

Couch Stretch

–

AMRAP 5 Minutes:

6 Walking lunges

5 Toes to Bar

4 Med ball cleans

3 Burpees

Handstand hold

Skill/Strength

Sleds/Yokes (3 x 150′)

Sled push or Yoke carry

WOD

Sprints/Pull-ups (10 Rounds for reps)

EMOM 20 Minutes:

Even – Sprint 200′

Odd – Perform 7-12 Pull-ups

*Pick a number for pull-ups and try to hit it every round. Rx+ Chest to Bar.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator Cuff WU

Hip Circle Band WU

Burgener WU

Skill/Strength

Power Snatch (1 Rep EMOM 10 Minutes)

WOD

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #1 (No Measure)

Run 200m

10 Pull-ups

10 Push-ups

10 Sit-ups

10 Supermans

10 Squats

Run 200m

Skill/Strength

Back Squat (3-3-3-3)

WOD

Metcon (Weight)

EMOM 10 Minutes:

-10 Quick Feet

-3 Burpees

-7 KB swings

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 (30min cap):

-200 Slam ball twists, 30/20

-400m Run

-200 DUs

-400m Run

-100 Weighted step-ups, 45/25, 24/20

-400m Run

-100 Push presses, 95/65

-400m Run

-50 Burpees

-400m Run

*One partner working at a time, except the run – both partners run together.