CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 5 minutes

Banded Calf/hamstring stretch

Couch stretch

OH band stretch

Half pigeon stretch

Twister chest stretch

Reverse bridge stretch

T-spine openers

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

WOD

2018 GG Qualifier #1A & 1B (Time)

14MIN TIME CAP

15 Burpees Over Concept 2 Erg (CAN step over)

35/25 Calorie Row

15 Burpees Over Concept 2 Erg

35/25 Calorie Row

15 Burpees Over Concept 2 Erg

In the remaining time…

Establish a 1-RM Snatch

*Rx+ 40/30 Cal rows & no step overs.

Snatch (1RM)

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

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Hang Power Snatch (Practice 10 minutes)

WOD

Metcon (Time)

5 rounds for time of:

10 Hang power snatches

30 Double unders/50 single unders

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

10 MC Hip stretches

10 PVC pass throughs

10 Burpees

10 Plate ground to OH

10 OH walking lunges

–

Warm-up bench presses & deadlifts

WOD

Runs/Bench Presses/Deadlifts (AMRAP – Reps)

AMRAP 30 Minutes:

Run 800m

Max Bench presses, 135#/95#

Max Deadlifts, 225#/155#

*Scale weight up/down as needed. Goal is to get 10+ reps each set if possible. Score is total reps completed of BPs & DLs.

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

Skill/Strength

Hang Squat Clean (Practice 15 minutes)

WOD

2018 GG Qualifier #4 (Time)

8MIN TIME CAP

3-6-9-12-9-6-3 reps of:

Hang Squat Cleans (115lb/80lb)

Bar Facing Burpees

*Scaled 75#/55# & can step over bar, Rx+ 135#/95#

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 – Reps)

5 Station WOD

4 MinStation:

-Sledgehammer strikes

-800m run (both partners)

-Ring dips/HR push-ups

-Sled pushes

-Double unders

*Scale run as needed to finish in 4 min.

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.

Skill/Strength

Power Snatch (1 Rep EMOM 10 Minutes)

WOD

TTB/Ground to OH (Time)

3 Rounds for time of:

30 Toes to bar

21 Ground to overhead, 95#/65#

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

Farmer’s Carry (Practice for workout)

Pick weight you can walk around cage without setting down.

WOD

Metcon (Time)

3 Rounds for time of:

20 V-ups

Farmer’s carry – 2 laps around cage

200m Run

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 5 minutes

Banded Calf/hamstring stretch

Couch stretch

OH band stretch

Half pigeon stretch

Twister chest stretch

Reverse bridge stretch

T-spine openers

–

Start warming up on squats.

*Do at least 20 walking lunges and 1-200m run.

WOD

Metcon (5 Rounds for weight)

Every 3 Minutes for 30 minutes:

Minutes 0, 6, 12, 18, 24 – 5 Back squats

Minutes 3, 9, 15, 21, 27 – Run 400m

*Workout is scored by weight used. Record run times in the notes.
Shoot for 70-75% of 1RM. Any more than that will probably be a struggle.

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

Weighted Step-ups (5-5-5-5)

5 reps with one leg, then switch = 1 set

WOD

Metcon (Time)

7 Rounds for time of:

5 Air squats

5 Push-ups

5 Burpees

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

Pull-ups/PCs/DUs (Time)

5 Rounds for time of:

12 Pull-ups

7 Power cleans, 115#/75#

50 Double unders

*Rest 3 minutes between rounds. Rx+ for C2B & 155#/105# PCs.