CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 min:

-Bike/row/ski 10/8 cal

-5 Ring row into deep ring dips

-10 Muscle cleans

-5 Push jerks

-10 KB swings

Skill/Strength

Power Clean (1 Rep EMOM 10 Min)

WOD

Muscle-ups/Clean & Jerks (AMRAP – Reps)

8 Rounds For Reps:

:20 Muscle-ups

– Rest :10

:20 Clean & Jerks (135/95#)

– Rest :10

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 Minutes:

-Row/bike/ski 10/8 cal

-Sampson stretch

-5 ATYs w/ light weight

-5 Pull-ups

-5 Dips

-5 Roll to stands

-5 OH squats

Skill/Strength

Yoke Carry (3 x 50’)

WOD

GHD Sit-ups/Runs (Time)

5 Rounds For Time:

20 GHD Sit-ups

400m Run

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 Min:

-10 Hip circle band plate step up and overs

-6 MC hip stretches

-10 Muscle cleans

-6 Thrusters

-10 Quick feet

-6 Burpee pull-ups

Skill/Strength

Push Press (10-8-5-5-5-5-5)

WOD

Rows/Wall Balls 2 (Time)

For Time:

20 Pulls on the Rower

15 Wall Balls (20/14#)

– Row until you accumulate

2000/1600m

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/Roll Out

Active WU

Dodgeball

WOD

Metcon (Time)

2 Rounds for time (25 min cap):

-3 Rope climbs, 18/15

-30 Hang power snatches, 95/65

-3 Rope climbs

-30 OH squats, 95/65

-3 Rope climbs

-30 Burpees

*Rx+ 135/95

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility Ladder

–

10 ring rows

10 push-ups

10 OH squats

10 shoulder kips

10 toes to bar

WOD

Runs/DB Bench Presses/Toes To Bar (Time)

AMRAP 30 min:

-500m Run

-15 DB Bench presses, 45/30

-15 Toes to bar

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 min:

-10 Hip circle band plate step-up and overs

-6 MC hip stretches

-5 Med ball cleans into wall balls

-4 Burpee pull-ups

Skill/Strength

Front Squat (10-5-3-1-1-1-3-5-10)

These are all working sets, so warm-ups not included. Goal is go heavier back half, but at least match first half.

1) 10 reps = 60%+

2) 5 reps = 70%+

3) 3 reps = 80%+

4) 1 rep = 90%+

WOD

AMRAP HSPUs (AMRAP – Reps)

AMRAP 3 Min:

HSPUs

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 min:

-10 Quick feet

-8 Plate ground to OH

-6 Plate squat into hamstring stretches

-4 HS push-ups/pike push-ups

-20 Sec side plank hold/side

Skill/Strength

Clean and Jerk (1 rep EMOM 10 minutes)

WOD

Clean & Jerks/Pull-ups (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

-3 Clean & jerks, 135#/95#

-7 Pull-ups

*Rx+ 185#/125# & C2B.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 min:

-10 Shoulder kips

-6 MC hip stretches

-8 KB swings

-6 Box jumps

-10/8 Cal bike/ski/row

WOD

STPW 21.1 (Time)

For time:

21-15-9 reps of:

Deadlifts

Bar facing burpees

*Complete 75 Double unders after each round.

Teen/Scaled/Masters (50+) – 185#/125#.

Rx/Masters (35-49) – 225#/155#.

Scaled/Masters (50+) – sub 100 single unders after each round.

Cool Down

Plank (Time)

Max Effort Prone Plank on Elbows
Note ME time, then continue until 4 min accumulated.

CrossFit Roselle – CrossFit

Warm-up

Warm-up

Warm-up (No Measure)

AMRAP 10 min:

-Row/bike/ski 10/8 cal

-Sampson stretch

-10 Pull-ups

-10 Dips

-10 GHD sit-ups

-10 GHD hip extensions

-10 OH squats w/ barbell

WOD

Row 50/40 Cal (Time)

Row 50/40 Cal for time

Bike 50/40 Cal (Time)

Bike 50/40 Cal for time

Ski 50/40 Cal (Time)

Ski 50/40 Cal for time

Row 25/20 Cal (Time)

Row 25/20 Cal for time

Bike 25/20 Cal (Time)

Bike 25/20 Cal for time

Ski 25/20 Cal (Time)

Ski 25/20 Cal for time

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

WOD

Metcon (AMRAP – Rounds and Reps)

In 25 min:

AMRAP:

-1 Sled push 50m, heavy

-4 x 200m runs, one partner at a time

-40 Hang power cleans, 115/75

-40 Sledgehammer strikes, 10/8

*Accumulate 100 GHD sit-ups during WOD