CrossFit Roselle – CrossFit

Warm-up

Home Warm Up 2 (No Measure)

Up/down dog

Child’s pose

Calf stretch

KB/DB squat stretch

MC Hip stretch

Arm across chest shoulder stretch

Wall angels

10 Inch worm push-ups

Skill/Strength

Weighted Pull-ups (4 sets x 5 reps)

Do a couple of warm-up sets, then perform 4 challenging working sets. Single arm rows can be substituted if needed, and increase reps if lighter weight is used.

WOD

Metcon (Time)

For time:

-Cardio for 5 minutes

-50 floor wipers

-Cardio for 5 minutes

-100 air squats

*Over and back = 1 rep for the floor wipers. Use any weight you have to act as a counter balance. Cardio can be jump rope, row, bike, run, burpees, wall runs, etc.

CrossFit Roselle – CrossFit

Warm-up

Home Warm Up 4 (No Measure)

3 Rounds of:

Sampson stretch

10 Ring rows

10 Push-ups

10 Hollow rocks

10 Supermans

10 Air squats

Skill/Strength

Reverse lunge steps (Heavy set of 8)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Work up to heavy set of 8. Do more reps w/ lighter weight if needed.

WOD

Death By Burpees (AMRAP – Rounds and Reps)

Do 1 burpee the first minute, 2 burpees the second, 3 burpees the third, etc. Continue adding 1 burpee each minute until you cannot complete the required number of burpees within the minute.
Each rep must be a jump and clap overhead for it to count Rx!!!

CrossFit Roselle – CrossFit

Warm-up

Home Warm Up 3 (No Measure)

Up/down dog

Child’s pose

Sitting hip stretch

Wall facing shoulder stretch

Couch stretch

15 Mountain climber push-ups

Skill/Strength

Shoulder Press (Work up to heavy set of 3)

Do higher reps if unable to go heavy, single arm DB/KBs are okay as well.

WOD

Metcon (Time)

4 Rounds of:

-200m Farmer’s carry, single arm

-400m Run

*Record weight used.

CrossFit Roselle – CrossFit

Warm-up

Home Warm Up (No Measure)

Up/down dog

Child’s pose

Half pigeon

Laying chest twister

Reverse bridge

Sampson stretch

15 Burpees

Skill/Strength

Power Clean (Heavy set of 3, TnG if possible)

You can do lighter DB/KB cleans if needed, higher reps.

WOD

Metcon (Time)

5 Rounds of:

-20 Quick feet

-20 DB snatches/KB swings

-20 Lunge jumps

*Rest 2 minutes between rounds. Post weight used to comments.

CrossFit Roselle – CrossFit

Warm-up

Home Warm Up 2 (No Measure)

Up/down dog

Child’s pose

Calf stretch

KB/DB squat stretch

MC Hip stretch

Arm across chest shoulder stretch

Wall angels

10 Inch worm push-ups

Skill/Strength

Back Squat (Heavy set of 3 in 15 minutes)

You can do single leg squats/step-ups if you don’t have heavy weight, or you can rep out more reps with lighter weight.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes:

-7 Push-ups

-9 V-ups

-11 Air squats

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 minutes. Use roller, lacrosse ball, rolling pin, softball. Anything you can find that can dig in and massage.

–

2 minutes cardio

WOD

Metcon (Distance)

Run, row, or bike for 30 minutes straight. Record distance.

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 minutes:

10 Hollow rocks

10 V-ups

10 Sit-ups
To be done after the run/row/bike.

CrossFit Roselle – CrossFit

Warm-up

Home Warm Up 4 (No Measure)

3 Rounds of:

Sampson stretch

10 Ring rows

10 Push-ups

10 Hollow rocks

10 Supermans

10 Air squats

WOD

Metcon (AMRAP – Reps)

10 rounds for reps of:

-1 minute of deadlifts

-1 minute of burpees
Go heavy as you can on the deadlifts, but not so heavy that you can’t get at least 5 reps in the first minute. If you can’t go heavy, do single leg deadlfts w/ light weight. You could also sub in KB swings or hang power cleans. Really, any pulling motion. ***Watch the low back if you go heavy! Rest often during the DL portion – no big sets! Change to air squats if needed.

CrossFit Roselle – CrossFit

Warm-up

Home Warm Up (No Measure)

Up/down dog

Child’s pose

Half pigeon

Laying chest twister

Reverse bridge

Sampson stretch

15 Burpees

WOD

Metcon (AMRAP – Reps)

3 Rounds of:

-5 Minutes cardio

-2 Minutes ground to overhead

*Score by reps completed, but be sure to note what you did.
Cardio can be rowing, running, biking, burpees, jump rope, running in place, jumping jacks, wall runs, etc. You can mix it up each round as well or do multiple elements/round. Just move for 5 minutes.

For ground to overhead, it can be heavy or light, DB, KB, barbell, slam ball, etc. Any object you can find, just go for 2 minutes.

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row 500m

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

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

-2 Rope climbs

-5 Deadlifts, heavy

-10 Box jumps

-25 GHD sit-ups

-50 Double unders

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility Ladder w/ Burgener WU

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

Squats/V-ups/Burpees/HRPUs/Snatches (AMRAP – Rounds and Reps)

AMRAP 14 Minutes:

50 Air squats

40 V-ups

30 Burpees

20 Hand release push-ups

10 Squat snatches, 95#/65#

*Rx+ pistols (alt legs), TTB, BOBs, HSPUs, 135#/95#