CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

Row 500m

Sampson Stretch 30 seconds/side

10 PVC Pass throughs

20 Shoulder kips

10 MC Hip stretches

–

Tabata style – 20 seconds on, 10 seconds off. Rotate through 3 full rounds.

– Pull-ups

– Dips

– Hollow rocks

– OH squats

Skill/Strength

Overhead Squat (3-3-3-3-3)

WOD

DU/KBS/WB/TTB/OHS (Time)

WOD: 2 Rounds for time of (16min cap):

50 Double unders

40 KB swings, 55#/35#

30 Wall balls, 20#/14#

20 Toes to bar

10 OH squats, 115#/75#

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Agility Ladder (No Measure)

Agility Ladder

– follow up each trip with 10 reps of one of the following:

–Pull-ups x 2

–Push-ups x 2

–Sit-ups x 2

–Supermans x 1

–Mountain climber hip stretches x 1

–Squats x 2

Skill/Strength

Back Squat (5-5-5-5)

10 V-ups after each set.

WOD

Metcon (Time)

4-5 Rounds of:

10 Quick feet

8 KB swings

6 Pull-ups

4 Burpees

* Alternate w/ partner. One person goes while other rests, then switch.

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up 2 (No Measure)

Row 500m

Sampson stretch 30 sec/side

10 PVC pass throughs

20 Shoulder kips

10 MC hip stretches

–

Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.

– TTB/Kipping knee raises

– KB swings, light

– Barbell thrusters

– Quick feet

Skill/Strength

Deadlift (2-2-2-2-2)

WOD

Rows/Wall Walks/Rope Climbs (Time)

A.

3 Rounds for time of (20min cap):

500m Row

4 Wall walks

3 Rope climbs

*Scaled/Masters sub 350m row, 5 push-ups/wall walk and 9 ring rows/rope climb. Rx+ sub 5 HSPUs/wall walk and do 5 rope climbs/rd.

Or

B.

AMRAP 15 Minutes:

250m Row

2 Wall walks

1 Rope climb

200m Run

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:

20 Quick feet

30 Box jumps, 24/20

20 Quick feet

30 Dips

20 Quick feet

30 power cleans, 135/95

20 Quick feet

30 Bar over burpees

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Roll out lats, quads, and calves

Sampson stretch 30 sec/side

10 PVC passthroughs

–

3 Rounds of:

8 Shoulder kips

6 MC hip stretches

4 Med bal cleans w/ bounce at bottom

–

Barbell front rack stretch

Barbell OH press stretch

Skill

Warm-up (No Measure)

4 Rounds of:

5 Pull-ups

5 Thrusters

*Not for time. Start easy first round (ring rows, light weight) and build up each round. Last round should be at workout standard (chest to bar, 100#/65#, etc.).

WOD

CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Thrusters, 100#/ 65#

3 Chest-To-Bar Pull-ups

6 Thrusters, 100#/ 65#

6 Chest-To-Bar Pull-ups

9 Thrusters, 100#/ 65#

9 Chest-To-Bar Pull-ups

12 Thrusters, 100#/ 65#

12 Chest-To-Bar Pull-ups

15 Thrusters, 100#/ 65#

15 Chest-To-Bar Pull-ups

18 Thrusters, 100#/ 65#

18 Chest-To-Bar Pull-ups

21 Thrusters, 100#/ 65#

21 Chest-To-Bar Pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 jumping chin-over-bar pull-ups

6 thrusters 65/45 lb

6 jumping chin-over-bar pull-ups

9 thrusters 65/45 lb

9 jumping chin-over-bar pull-ups

12 thrusters 65/45 lb

12 jumping chin-over-bar pull-ups

15 thrusters 65/45 lb

15 jumping chin-over-bar pull-ups

18 thrusters 65/45 lb

18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Warm-up 3 (No Measure)

Bear crawl

Backwards crab walk

Inch worm push-ups

Frog hops

*Handstand kick ups after each movement.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 minutes:

5 Deadlifts

100m Run

30 Jump ropes

Rest 1 minute between rounds.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 Minutes

Sampson stretch 30 sec/side

10 PVC pass throughs

20 Shoulder kips

10 MC Hip stretches

–

2 Rounds of:

10 Plate ground to OH

10 OH walking lunges

10 OH squats holding plate

Skill/Strength

Overhead Squat (3-3-3-3-3)

WOD

TTB/OH Squats/Burpees (Time)

21-15-9 Reps for time of:

Toes to bar

OH Squats, 95#/65#

Burpees

*Sub V-ups, scale weight, scale reps as needed.

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

DB Snatch (Practice 10 Minutes)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

20 DB snatches, alternating arms each rep

10 Burpee box jump overs

CrossFit Roselle – CrossFit

Warm-up

Run10/3BurpeesEMOM (No Measure)

Run 10 Minutes. EMOM do 3 Burpees.

Skill/Strength

Reverse lunge steps (Heavy set of 6 in 15 minutes)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.

WOD

SDHPs/HRPush-ups/DUs (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

7 Sumo deadlift high pulls, 75#/55#

7 Hand release push-ups

30 Double unders

*Rx+ 115#/75#, ring dips, UB double unders.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Sampson stretch 30 seconds/side

10 PVC pass throughs

20 Shoulder kips

10 MC hip stretches

–

Barbell rack stretch

10 Dip shrugs

10 Dip shrug high elbows

10 Muscle cleans

10 Shoulder presses

10 Front squats

–

3 Rounds:

3 Pull-ups

4 Thrusters

20 Double unders

*Start w/ light weight and add each round

Skill/Strength

Squat Clean Thruster (Heavy single in 15 minutes)

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups