CrossFit Roselle – Open Gym

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes:

-20 Mountain climbers (2 steps = 1 rep)

-10 Sit-ups

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

Skill/Strength

Handstand Push-ups (Practice)

Handstand Walk (Practice)

WOD

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

Skill/Strength

Weighted Pull-ups (3-3-3-3-3)

WOD

Rows/Double Unders/Burpees (Time)

For time:

-50 Cal row

-75 Double unders

-50 Burpees

-75 Double unders

-50 Cal row

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 minutes

Rotator cuff WU

Barbell front rack stretch

Dip shrug high elbows

Muscle cleans

Front squat stretch

Shoulder presses

AMRAP 5 minutes:

-3 Power/squat cleans

-3 Push jerks

-3 Roll to stands

-3 Pull-ups

*Increase weight each round

Skill/Strength

Clean and Jerk (1 Rep EMOM 12 minutes)

WOD

Clean & Jerks AMRAP5 (AMRAP – Reps)

AMRAP 5 Minutes:

Clean & Jerks, 155#/105#

*Scale weight so you can get at least 20 reps.

CrossFit Roselle – Open Gym

Metcon (AMRAP – Reps)

EMOM 10 Minutes:

-10 Quick Feet

-10 KB swings, 55#/35#

*Scale weight up/down as needed. Score is total KB swings completed.

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

Skill/Strength

Ring Dips (Kipping practice, ME sets)

WOD

Weighted Step-ups/Med Ball Seated Twists (Time)

50-40-30-20-10 reps for time of:

Weighted step-ups, 45#/25#, 24”/20”

Med ball seated twists, 20#/14#

*Alternate legs each rep. Over and back = 1 rep.

CrossFit Roselle – Open Gym

8 Minute Row For Calories (Calories)

8 Min Row for Calories

CrossFit Roselle – Open Gym

Back Squat (Heavy Double)

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Rollout/stretch/bike/row 10 min

AMRAP 5 min:

-5 PVC pass throughs

-5 OH squats

-10 hollow rocks

-10 shoulder kips

Skill/Strength

DB Snatch (Heavy single in 15 minutes)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

-25 sit-ups

-25 cal row

-25 pull-ups

-25 push-ups/dips

*Any order. Rx+ GHD, Bike, and 15 MUs in place of the pull-ups and push ups.

CrossFit Roselle – Open Gym

Deadlift (Up to 3 reps EMOM 10 minutes)

Work up to a heavy-ish set of 3. Then start. Record total reps completed, post weight used in notes.