CrossFit Roselle – CrossFit

Warm-up

Cindy/Double Unders (No Measure)

Row 500m

KB Goblet Squat

PVC Pass Throughs

–

Complete 3 Rounds of the following:

5 Pull-ups

10 Push-ups

15 Air squats

20 Double unders

Skill/Strength

Back Squat (3-3-3-3-3)

WOD

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up #2 (No Measure)

Row 500m

Calf Stretch

KB Goblet squat stretch

PVC pass throughs

Shoulder kips

MC hip stretches

Skin the cats

OH squats

Sots presses

Pistols

Skill/Strength

WOD

Rope Climb (Practice 15 Minutes)

Runs/Rope Climbs 2 (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

– Run 200m

– 2 Rope climbs, 18’/15′

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).

Skill/Strength

Push Press (Practice 10 minutes)

WOD

Metcon (2 Rounds for reps)

2 Rounds for reps of:

– 2 minutes rowing (for cals)

– 2 minutes burpee box jumps

– 2 minutes of 5 push presses/5 pull-ups

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up #1 (No Measure)

Row 500m

Calf Stretch

KB Goblet squat stretch

PVC pass throughs

Shoulder kips

MC hip stretches

Skin the cats

KB snatches

KB windmills

HS holds

WOD

Bench Presses/Deadlifts/Quick Feet (Weight)

EMOM 30 Minutes:

Min 1: 5 Bench Presses

Min 2: 3 Deadlifts

Min 3: 10 Quick Feet

*Pick weight that you can manage for all rounds and stick with it. Add BP & DL weight together for score.

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)

Groups of 3:

For time:

– 50 Muscle ups

– 150 Wall balls

– 300 Double unders

– 400m Sled/yoke/tire push or pull, heavy

– 800m Run (together)

*Sub 3 jumping C2B pull-up for each MU (chest must touch bar).

Metcon (AMRAP – Rounds and Reps)

Groups of 3:

For time:

– 50 Muscle ups

– 150 Wall balls

– 300 Double unders

– 400m Sled/yoke/tire push or pull, heavy

– 800m Run (together)

*Sub 3 jumping C2B pull-up for each MU (chest must touch bar).

Metcon (AMRAP – Rounds and Reps)

Groups of 3:

For time:

– 50 Muscle ups

– 150 Wall balls

– 300 Double unders

– 400m Sled/yoke/tire push or pull, heavy

– 800m Run (together)

*Sub 3 jumping C2B pull-up for each MU (chest must touch bar).

Metcon (AMRAP – Rounds and Reps)

Groups of 3:

For time:

– 50 Muscle ups

– 150 Wall balls

– 300 Double unders

– 400m Sled/yoke/tire push or pull, heavy

– 800m Run (together)

*Sub 3 jumping C2B pull-up for each MU (chest must touch bar).

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

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

Open Test (AMRAP – Reps)

AMRAP 20 Minutes:

50 Wall balls, 20#/14#

50 Double unders

40 Box jumps, 24″/20″

40 Toes to bar

30 Chest to bar pull-ups

30 Burpees

20 Cleans, 145#/100#

20 Jerks, 145#/100#

10 Snatches, 145#/100#

10 Ring muscle ups

*No Rx+ option, just go as far as possible. Scaled option: 14#/10# WB, 100 single unders, box step-ups, V-ups, pull-ups or ring rows, and 95#/65# for the barbell weight.

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

DB Clean & Jerk – Single Arm (Practice )

Take a single DB from the ground up to shoulder and then overhead (push-press/strict press okay, but DB must touch the shoulder and cannot be one continuous movement.

WOD

Metcon (Time)

10-8-6-4-2 reps of:

– DB clean & jerk left arm

– Air squats

– DB clean & jerk right arm

– Air squats

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up #3 (No Measure)

Roll out 5 minutes

Banded Calf/hamstring stretch

OH band stretch

Couch stretch

–

5-4-3-2-1 reps of:

Burpees

Pull-ups

OH squats

WOD

Row/Run Combo (Time)

Complete the following for time:

Row 1000m

Rest 2 minutes

Row 800m, Run 200m

Rest 2 minutes

Row 600m, Run 400m

Rest 2 minutes

Row 400m, Run 600m

Rest 2 minutes

Row 200m, Run 800m

Rest 2 minutes

Run 1000m

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Run 400m

30 Walking lunge steps

20 Air squats

10 Burpees

Skill/Strength

Back Squat (1RM in 25 minutes)

25 min timer – no exceptions

WOD

Farmer’s Carry/Burpee Box Jumps (Time)

3 Rounds for time of:

200m Farmer’s Carry (single arm), 55#/35#

15 Bupree box jump overs, 24″/20″

*Rx+ 75#/55#

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)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

10 KB swings

15 Sit-ups

10 Lunge jumps