12/17/16 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

DB Snatches/Rows/V-ups/Wall Balls (AMRAP – Reps)

AMRAP 20 MIn:

40 DB Snatches, alt arms each rep

50 Cal Row

60 V-ups

70 Wall balls, 20#/14#

*Only 1 partner working at a time. Rx+ 75#/50# DB snatches, TTB, and 35 UB Wall balls each. Scaled/Masters Abmat sit-ups, and Wall balls @ 20#/10# to 9′ targets.


12/16/16 CF

CrossFit Roselle – CrossFit

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.

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

DLs/Pull-ups/DUs/Burpees (Time)

5 Rounds for time of:

1 Deadlift, heavy

10 Pull-ups

1 Deadlift, heavy

50 Double unders

1 Deadlift, heavy

10 Burpees

*Rest 3 minutes between rounds. Rx+ C2B pull-ups and UB DUs. Scaled/Masters 10 Ring rows, 50 singles, 5 Burpees


12/15/16 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

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

Sets are performed every 2 minutes as a group. Increase weight each set if possible.

WOD

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Scaled/Masters 95#/65# and Stationary dips or PUSH-UP PR. No Rx+ for this workout – just go as fast as possible.

Cool Down

Yoga Poses/Stretches (No Measure)

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


12/15/16 Masters

CrossFit Roselle – Masters

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

DB Snatch/MCHP/DB Push Press (No Measure)

– DB Snatch

– Mountain climber hip stretch

– DB Push Press

20 seconds on/10 seconds off, 3 times through

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
We will substitute a 500m Row for the 400m Run


12/14/16 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 High Pull + Power Snatch + Hang Squat Snatch (1 Rep EOMOM for 5 Sets)

Complete all 3 segments without setting bar down.
While the goal is to go heavy, focus more on perfect form for each rep. No press outs.

WOD

Rope climbs/Burpees (Time)

For time:

3 Rope climbs, 18’/15′

18 Burpees

2 Rope climbs

12 Burpees

1 Rope climb

6 Burpees

*Sub 9 ring rows for each rope climb.

Cool Down

Yoga Poses/Stretches (No Measure)

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


12/13/16 CF

CrossFit Roselle – CrossFit

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

Bar Muscle-ups (ME Sets Every 3 minutes for 4 sets. )

If you are unable to complete bar muscle ups, do assisted muscle ups using a band or jumping muscle ups from a box. If you are unable to string any together, do as many as possible in 1 minute and rest. Get better at the movement.

WOD

Box Jumps/KB Swings (Time)

5 Rounds for time of:

10 Box jumps, 24″/20″

15 KB swings, 55#/35#

*Rx+ 30″/24″ and 75#/55#. Masters 24″/20″ and 45#/25#. Step ups allowed for masters.

Cool Down

Yoga Poses/Stretches (No Measure)

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


12/13/16 Masters

CrossFit Roselle – Masters

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Crossfit Warmup – 1 round (No Measure)

10 Pull Up / Ring Row

10 Ring Dip / Push Up

10 GHD Sit Up / V Up / Sit Up

10 GHD Back Extension / Superman

10 Overhead Squat

Weightlifting

Back Squat (3×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

7 Medball Clean

7 Push Up


12/12/16 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

The number of reps completed each set does not matter. What matters is that you are getting full range of motion. Use this time to warm-up and improve.

Skill/Strength

Back Squat (7-5-5-3-3-3-3)

Sets are performed every 2 minutes as a group. Increase weight each set if possible.

WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Cool Down

Yoga Poses/Stretches (No Measure)

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


12/10/16 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:

2-4-6-8-10-12, etc. Reps of:

Power cleans, 115#/75#

Pull-ups

*One person working at a time. Continue up ladder as far as you can in 20 minutes. Complete 5 synchronized burpees every 2 minutes, and the workout starts with the burpees. Rx+ 165#/110# and muscle ups in place of pull-ups.

Scaled/Masters 95#/65#, strict ring rows, and 3 synchronized burpees.


12/10/16 Masters

CrossFit Roselle – Masters

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

Metcon

Wallball/Slamball (AMRAP – Rounds and Reps)

20 Minute Partner AMRAP

50 Wallball

50 Slamball