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

DB Snatch (Heavy single each arm, 15 minutes)

WOD

Weighted Step-ups/TTB/DB Snatches/Ring Dips/Farmer’s Carry (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

-20 Weighted step-ups, 50/35

-20 Toes to bar

-20 DB snatches, alt. arms each rep, 50/35

-20 Ring dips

-200m Farmer’s carry, single arm, 50/35

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike 2 minutes

Couch stretch

Hip circle band WU

AMRAP 5 minutes:

-5 Roll to stands

-4 Med ball cleans w/ double bounce at bottom

-3 Burpee pull-ups

Skill/Strength

Back Squat (10-8-6-4-2-2-2)

20 min to complete, no extra time or sets.

Weighted Pull-ups (Heaviest set of 5 in 15 minutes)

WOD

AMRAP 5 Burpee Pull-ups (AMRAP – Reps)

Complete as many burpee pull-ups as you can in 5 minutes. Pull-up bar should be 6″ over outreached fingertips.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike 2 minutes

Sampson stretch

Half pigeon

KB triceps stretch

Good mornings

Front rack stretch

Hang muscle cleans

Skill/Strength

Clean High Pull (4-4-4-4)

Good form, keep close to body

Power Clean (1 Rep EMOM 10 minutes)

WOD

Runs/Power Cleans (AMRAP – Rounds and Reps)

AMRAP 10 minutes:

-200m Run

-5 Power cleans, 155#/105#

*Rx+ 185#/125#.

CrossFit Roselle – CrossFit

Warm-up

Stretch/roll out 10 min

Active WU

Dodgeball

Metcon

AMRAP 20 minutes:

100 abmat situp buy in then:

10 pullups

10 reverse lunge steps

10 kettlebell swings 35#/55#

10 roll to stands

10 hand-release pushups

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 15 min:

Row/bike 2 minutes

Sampson stretch

Hip circle band WU

Rotator cuff WU

PVC pass throughs

OH squats

-10 med ball cleans

-10 burppe pull-up

-14 lunge jumps

Skill/Strength

Front Squat (4RM)

20 min to complete

WOD

2021 CFG Quartfinals Workout 3 (Time)

For time:

120 Wall balls, 20#/14#

120 Cal row

*15 min cap. No partitioning. Scale reps as needed based on experience, use appropriate med ball weight so that depth and target are hit each rep.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 minutes:

Row/bike 2 minutes

Sampson stretch

Straight legged deadlifts

Good mornings

Reverse lunge steps

Thrusters

Deadlift (10-7-5-3-3-3)

15 minutes – no extra time, no extra sets

WOD

The “Ghost” (6 Rounds for reps)

6 Rounds for total reps:

1 min Row (cal)

1 min Burpees

1 min Double unders

1 min Rest

Shoot for as many reps as possible of each movement! Don’t game it and save yourself just for the double unders.

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

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/leg

Weighted Dips (7-7-7-7-7)

WOD

EMOM Quick Feet/V-ups (10 Rounds for reps)

EMOM for 10 minutes:

10 Quick feet

15 V-ups

*Masters/Scaled 10-15 sit-ups/round. Rx+ 10 TTB/round.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/run 2 minutes

Sampson stretch

Barbell front rack stretch

Good mornings

Hang muscle cleans

Shoulder presses

Push jerks

Front squats

Skill/Strength

Split Jerk (10-8-6-4-2-1-1-1)

WOD

Push Jerks/Front Squats/Runs (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

-5 Push jerks, 115#/75#

-5 Front squats, 115#/75#

-200m Run

*Rx+ 155#/105#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

Row/bike 2 minutes

Calf stretch

KB squat stretch

PVC pass throughs

AMRAP 5 minutes:

-3 pull ups

-4 push ups

-5 hollow rocks

-6 OH squats

Skill/Strength

Snatch Balance (10-7-5-3-3-3)

Pause Snatch (Just above knee, practice 15 minutes)

Pause for 2-3 seconds at the specified location, then proceed with a full snatch.

WOD

Rope Climbs/Box Jumps (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

-2 Rope climbs, 18’/15′

-12 Box jumps, 30″/24″

*Sub 12 ring rows for 2 rope climbs. Scale height as needed.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out 5 min

Active WU

Dodgeball

Skill/Strength

Devil’s Press (Practice)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes:

-10 Devil’s presses, 35/20

-20 GHD sit-ups

-20 Wall balls, 20/14

-300m Run

*scale weight/movements as needed.