Best of the Rest 5

BOTR 2018 Flyer

What – Best of the Rest 5

When – Saturday, July 28th, 8:00am – 5:00pm

Where – CrossFit Roselle, 200 N Garden Ave, Roselle, IL

Cost – $240/team.  3 person teams, one of which must be a female.  This year we will have Scaled, Rx and Masters (age 45+) divisions.  No person who finished in top 150 in any Region is allowed to compete.

Prizes awarded to top 3 teams in each division.  T-shirts included in entry fee (must register by 7/6/18 to guarantee a shirt).  3 workouts guaranteed.  4th workout for top 10 Rx teams.

Participants can expect to see the following movements.  The weights will not be heavier than listed below, but they could be lighter.  Max means exactly that, max effort.

Movement                   Scaled/Masters          Rx

Thrusters                         75#/55#                            135#/95#

Snatches                          75#/55#                            135#/95#

Clean & jerks                  Max                                     Max

DB snatches                    35#/20#                            75#/50#

Single-arm OH WL        35#/20#                           75#/50#

Single DB front squat    35#/20#                           75#/50#

Burpee box jumps          24″/20″ (step-ups ok)    30″/24″

Pull-ups                            No – ring rows                  Yes

DUs                                    No – single unders          Yes

Run                                    Yes                                     Yes

 

READY TO REGISTER?  CLICK HERE.


1/21/17 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

Wall Balls/Plank Holds/Sit-ups (AMRAP – Rounds and Reps)

AMRAP 20 Min w/ a Partner:

10 Wall balls

30 sec Plank hold

12 Sit-ups

*Partner A performs 10 Wall balls, Partner B then performs the 30 sec plank hold, and then Partner A performs the 12 sit-ups. Partner B now performs the 1 0 Wall balls…continue alternating movements until time is up. Only one partner working at a time. At some point during the WOD, you and your partner must row a combined 50 calories. Rx+ for 15 Wall balls, weighted plank holds, and 10 TTB.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.


1/20/17 CF

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

Floor Press (10-8-7-6-5-5-5-5)

EOMOM as a group. Warm-up sets are built in.

WOD

OH Walking Lunges/Box Jumps (Time)

3 Rounds for time:

20 OH walking lunge steps, 45#/35#

10 Box jumps, 24″/20″

*Rx+ 65#/45# & 30″/24″
Scaled 35#/25# and step-ups.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.


1/19/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

Tabata style: 20 seconds on, 10 seconds off. Move from one exercise to the next until 3 full rounds completed:

– Double unders

– Pull-ups

– Dips – Ring or stationary

– Hollow rocks

– Supermans

– OH squats

It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.

WOD

Runs/Deadlifts/Dips (Time)

5 Rounds for time of:

Run 400m

1 Deadlift, heavy

10 Dips

1 Deadlift, heavy

*Rest 3 minutes between rounds. Scaled 200m Run, 10 Push-ups. Rx+ 400m Run, 5 MUs. DLs are still completed for everyone.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.


1/18/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up 3 (No Measure)

Tabata style – 20 seconds on/10 seconds off. Rotate through 3 full rounds:

Handstand hold (or HSPUs)

Roll to stands (or pistol roll to stands)

Box jumps

Sumo deadlift high pull

Hang squat snatch w/ PVC or barbell

*Sub OH barbell holds/presses, V-ups, and step-ups as needed.

Skill/Strength

Overhead Squat (10-7-5-5-3-3-3-3)

EOMOM as a group. Warm up sets built in.

WOD

KB Swings/Burpees (Time)

For time:

75 KB Swings, 55#/35#

50 Burpees

*Scaled 50 KBS, 45#/25# and 30 Burpees. No Rx+ option – just go AFAP.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.


1/17/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up

CFR Warm-Up 2 (No Measure)

Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.

– TTB/Kipping knee raises

– KB swings, light

– Barbell thrusters

– Mountain climber push-ups

– Quick feet

It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.

Skill/Strength

Push Press (10-7-5-5-3-3-3-3)

EOMOM as a group. Warm-up sets are built in.

WOD

5k Row (Time)

Max Effort 5k Row

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.


1/17/17 Masters

CrossFit Roselle – Masters

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

Weightlifting

Back Squat (5-5-5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

7 Medball Clean

7 Push Up


1/16/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

Tabata style: 20 seconds on, 10 seconds off. Move from one exercise to the next until 3 full rounds completed:

– Double unders

– Pull-ups

– Dips – Ring or stationary

– Hollow rocks

– Supermans

– OH squats

It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.

Skill/Strength

Medball Clean (Group practice for 10 minutes.)

Practice

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

7 Pull-ups

7 Med ball cleans, 20#/14#

50 Double unders

*Scaled/Masters 5 PUs or RRs, 5 MBCs, 75 Singles. Rx+ 7 C2B PUs, 7 Hang squat cleans, 95#/65#, 50 DUs

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.


1/14/17 Masters

CrossFit Roselle – Masters

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)

Partner AMRAP 20 Min:

10 DB Snatches (alternating arms each rep)

10 Burpees AFAP

10 Weighted box step-ups (5 each leg)
One partner works, the other rests.


1/14/17 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 (AMRAP – Rounds and Reps)

AMRAP 20 Min:

60 DB Snatches, alt arms each rep

50 TTB/V-ups/Abmat sit-ups

40 Cal row

30 Burpees

*Go heavy, but light enough that you can string together 10 reps at a time.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.