CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 15 min:

Row 500m

Half pigeon

Laying chest twister stretch

OH band stretch

Wall angels

Front rack stretch

AMRAP remaining time:

-20 DUs

-5 Front squats

-5 HSPUs/push presses

Skill/Strength

Push Press (10-8-6-4-4-4-4)

WOD

Rows/Dus/Wall walks (Time)

3 Rounds for time of:

-500m Row

-50 Double unders

-5 Wall walks

*Rx+ 20 HSPUs/rd in place of wall walks.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

Plate squat stretch to hamstring stretch

OH plate hold/wall stretch

–

2 Rounds of:

7 plate ground to OH

14 OH Walking lunges

7 toes to bar

Skill/Strength

Deadlift (10-8-6-4-4-4-4)

WOD

KB Swings/Box Jumps/Toes to Bar (Time)

30-20-10 reps of:

KB swings, 55#/35#

Box jumps, 24″/20″

Toes to bar

*Rx+ 20-15-10 with 75#/55# & 30″/24″.

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

Pull-ups (1 Set ME)

If < 30, do multiple sets to get to 30 total reps

Broad Jump (Distance)

Max Effort Broad Jump

Wall Ball (1 Set ME)

Must be below parallel and hit target. If < 40, do multiple sets to get 40 total reps

WOD

Row/Burpees 2 (Time)

For Time:

500m Row

50 Burpees

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out/stretch 10 minutes

Dodgeball 5 minutes

Skill/Strength

DB Clean & Jerk – Single Arm (Heavy single each arm)

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 (AMRAP – Rounds and Reps)

AMRAP 20 min:

-15 Box jumps, 24/20

-10 DB clean and jerks, alt arms, 50/35

-5 Reverse burpees

*Rx+ 30/24, 75/50, and reverse burpees into strict HSPU
Partner up and complete together or tackle this one solo.

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

Snatch (1 Rep EMOM 10 Minutes)

WOD

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out/stretch 10 minutes

Skill/Strength

Handstand Walk (Practice)

WOD

Row/Sit-ups/Burpees/Row (Time)

Complete the following for time (30min cap):

– row 2000m

– then complete 5 rounds of the following:

— 25 sit-ups

— 10 burpees

– then row another 2000m

*Rx+ 15 TTB/Round

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

AMRAP 5 minutes:

-30 Double unders

-10 Lunge jumps

-5 Burpee pull-ups

-5 Roll to stands

Skill/Strength

Reverse lunge steps (10-10-8-8-6-6)

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

WOD

KB Swings/Pull-ups/Burpees (Time)

21-15-9 Reps of:

KB swings, 55#/35#

Pull-ups

Burpees

*Scaled/Masters 18-12-6, 45#/25#, ring rows. Rx+ 75#/55#, C2B, and 6″ target burpees.

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

Yoke Carry (4 trips x 50′)

Shoulder Press (10-7-5-3-2-2-2-2)

WOD

1000m Row (Time)

Max Effort 1000m Row

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 Minutes

Hip circle band WU

AMRAP 5 minutes:

-5 Med ball cleans

-6 Lunge jumps

-5 Burpee pull-ups

-10 Hollow rocks

Skill/Strength

Hang Squat Clean (1 Rep EMOM 12 minutes)

WOD

Hang Squat Cleans/Push-ups (10 Rounds for reps)

EMOM 10 Minutes:

-5 Hang squat cleans, 95/65

-Max push ups

*Keep track of push-ups each round. Post lowest round in notes. Rx+ 135/95 and ring dips.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 minutes

Rotator cuff WU

Hip circle band WU

PVC pass throughs

Muscle snatches

AMRAP 5 minutes:

-5 Muscle snatches

-5 Snatch balances

-5 Burpees

-10 Hollow rocks

Skill/Strength

Snatch Balance (3-3-3-3-3)

WOD

Double Unders/Overhead Squats (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

-50 Double unders

-10 OH squats, 95#/65#

*Rx+ 135/95