7/16/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Rotator cuff warm-up

Overhead band stretch

Front rack stretch

15 Hang muscle cleans

10 Shoulder presses

30 Walking lunges



EMOM 6 Minutes:

-6 Split jerks

-5 Roll to stands

-Handstand hold

Skill/Strength

Split Jerk (Heavy single in 15 minutes)

WOD

Weighted Step-ups/Pull-ups (Time)

5 Rounds for time of:

-20 Weighted step-ups, alternating legs each rep, 50#/35#

-15 Pull-ups

*Rx+ 65#/45# & C2B pull-ups


7/15/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Straight legged deadlifts

Good mornings

Barbell front rack stretch

Hang muscle cleans



EMOM 6 Minutes:

-4 Hang power cleans

-4 Front squats

-4 Burpees

-Handstand hold

Skill/Strength

Deadlift (3-3-3-3-3)

WOD

DUs/KB Swings/HR Push-ups (Time)

AMRAP 12 Minutes:

50 Double unders

15 KB swings, 55#/35#

20 HR push-ups


7/15/19 CF Kids

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

Push Press (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

-5 Pull-ups

-10 Air squats

-15 Sec OH barbell hold


7/13/19 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 Shuttle sprints

-40 Handstand push-ups

-60 Weighted walking lunges

-40 Sledgehammer strikes

*Sub DB push presses for HSPUs. Use sandbag or heavy KB/DB for weighted walking lunges.


7/12/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Run 400m

Sampson stretch

PVC pass throughs

OH squats

Handstand walks/holds

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

Runs/Rope climbs/Tire flips/Wall climbs (AMRAP – Rounds and Reps)

AMRAP 25min:

Run 800m

2 Rope climbs, 18’/15′

4 Tire flips, #2, #3

2 Wall climbs, 8’/6′


7/11/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Row 2 minutes

Bear crawl 1 lap

Backwards crab walk 1 lap

Frog hops 1 lap

*Hand stand hold after each of above.

Skill/Strength

Back Squat (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

Row 150m

10 Box jumps

2 Wall walks


7/11/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 min



AMRAP 5 Min:

6 MC hip stretches

5 Toes through rings

4 Wall squats

WOD

Rows/Sit-ups/Burpees (3 Rounds for time)

3 Rounds, each for time of:

1000m row

60 Abmat sit-ups

30 Burpees

*Rest 5 minutes between rounds. Perform first round at 50% effort, second round at 70% effort, and the third at 90% effort.


7/10/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #2 (No Measure)

Jump rope 1 minute

10 Mountain climber hip stretches

10 Supermans

30 Sit-ups

10 Supermans

10 Mountain climber hip stretches

Jump rope 1 minute

Skill/Strength

Kettlebell Swing (Practice 10 Min)

Work up to heavy set of 8

WOD

Metcon (Time)

5 Rounds for time of:

5 Pull-ups

6 KB swings using weight from above

7 Squat jumps


7/10/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator cuff WU

Hip circle band WU



Clean grip:

-Dip shrugs

-Dip shrug high elbows

-Hang muscle cleans

-Front squats



Snatch grip:

-Dip shrugs

-Dip shrug high elbows

-Hang muscle snatches

-OH squats

Skill/Strength

A: Squat Snatch (1 Rep EMOM 10 minutes)

A or B, not both.

B: Squat Clean (1 Rep EMOM 10 minutes)

A or B, not both.

WOD

Squat Cleans/Box Jumps/OH Squats (Time)

21-15-9 Reps of:

-Squat cleans

-Box jumps, 24″/20″

-OH squats

*Rx 95#/65#, Rx+ 115#/75#


7/9/19 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Sleds/Yokes (3 trips x 150′)

Sled push or Yoke carry
Minimum of 3 trips total (newer members no more than 2 sled pushes)

WOD

Runs/Pull-ups (AMRAP – Rounds and Reps)

15 Minute ladder:

Run 100m

2 Pull-ups

Run 100m

4 Pull-ups

Run 100m

6 Pull-ups, etc.

*Continue adding 2 pull-ups each round until time expires. Rx+ for chest to bar. If you get to the round of 20 pull-ups, you completed 9 full rounds + whatever was completed in the round of 20.