CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/Roll Out

Active WU

Dodgeball

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min:

-400m run

-40 pull-ups

-50m farmer’s carry, single arm

-50m sled push

*Both partners run and perform farmer’s carry together, one at a time on the pull-ups and sled pushes.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 minutes

AMRAP 6 minutes:

-10 quick feet

-6 Plate ground to OH

-5 Plate squats

-4 Toes to bar

-HS hold

Skill/Strength

Skill Day (Practice)

Pick a couple of skills and get better. Double unders, muscle ups, handstand push-ups/walks, pistols, butterfly pull-ups, etc.

WOD

Rope Climbs/Pistols/Double Unders (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

-2 Rope climbs, 18’/15′

-20 Pistols

-40 Double unders

*Sub 15 ring rows, 20 squat jumps, and 80 single unders

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Sampson stretch

Up/down dog

Child’s pose

AMRAP 6 Minutes (starts 4 min into class):

-8 Lunge jumps

-6 PVC pass throughs

-5 OH squats

-4 Burpee pull-ups

Skill/Strength

Split Jerk (Work up to heavy single in 20 minutes)

WOD

DB Split Jerks/Runs (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

-5 DB Split jerks, left hand

-5 DB split jerks, right hand

-Run 200m

*Record weight used and rounds/reps completed.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Sampson stretch

Rotator cuff WU

AMRAP 6 minutes (starts 5 min into class):

-20 Double unders

-10 Shoulder kips

-4 Reverse burpees

-4 Strict toes to bar

Skill/Strength

Weighted Pull-ups (5-5-5-5-5)

Do a couple of WU sets, then start on your 5’s. Strict banded as a sub.

WOD

Rows/Push-ups (Time)

4 Rounds for time of:

-20/14 Cal row

-20 Push-ups

*Rx+ bike and ring dips

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 minutes

Sampson stretch

Hip circle band WU

Barbell front rack stretch

AMRAP 6 Min (starts 9 min into class):

-6 Toe touch & jumps

-5 MC push ups

-4 Hang muscle cleans

-3 Front squats w/ bounce

Skill/Strength

Power Clean (Heavy set of 3 in 20 minutes)

TnG is preferred

Front Squat (Heavy set of 3 in 20 minutes)

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Active WU

Dodgeball

Skill/Strength

Farmer’s Carry (3 x 50m)

WOD

Metcon (Time)

For time:

-1000m run

-100 Abmat sit-ups

-100 OH walking lunges, 45/35

-100 Box jumps, 24/20

-1000m run

Run together, otherwise, one partner woeking at a time. Rx+ GHD, 65/45, box jump overs

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Devil’s Press (Practice)

Muscle-ups (Practice)

WOD

Devil’s Presses/Muscle Ups (AMRAP – Rounds and Reps)

AMRAP 9 Minutes:

-3 Devil’s Presses, 45#/30#

-3 Muscle ups

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 minutes

Rotator cuff WU

Hip circle band WU

10 Med ball cleans

10 Wall balls

10 Burpee pull-ups

Skill/Strength

Back Squat (1RM in 25 minutes)

Push Press (1RM in 20 minutes)

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

Kettlebell Swing (10-10-10-10)

WOD

Bike/Pull-ups (4 Rounds for time)

4 Rounds each for time of:

-15/11 cal bike

-15 pull-ups

*Rx+ C2B

Rest approx 2 minutes between rounds. Each round time is scored individually.

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

Box Jumps (For max height)

WOD

Rows/Burpees/Runs (Time)

3 Rounds for time of:

500m Row

21 Burpees

400m Run

*Rx+ with 20#/14# vest