CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group Stretch

AMRAP 6 minutes:

-10/7 Cal bike

-6 Hollow rocks

-5 Med ball cleans

-4 Push-ups

-3 Pull-ups

Skill/Strength

DB Thrusters (Warm-up to heavy single)

WOD

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 minutes

Rotator cuff WU

Hip circle band WU

PVC pass throughs

Burgener WU

Skill/Strength

Snatch Pull + Full Snatch (1 Rep Every 90 seconds for 15 minutes)

WOD

Wall Balls/Burpees (Time)

30-20-10 Reps for time of:

Wall balls, 20#/14#

Burpees

*Scaled/Masters 21-15-9 rep rounds and 20#/10# to 9′ target. Rx+ for 6″ target burpees.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Active WU

Dodgeball

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 min:

-1 Sled push, heavy

-10 Muscle ups (sub 20 pull-ups)

-2 Wall climbs

-20 Partner slam ball side throws

-4 Sprints

-40 Sledgehammer strikes

-6 Wall walks

-600m Run

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

Bench Press (10-8-6-4-3-3-3)

WOD

GHD Sit-ups/DUs/Lunge Jumps/Burpees (Time)

For time:

50 GHD sit-ups

100 Double unders

50 Lunge jumps

25 Burpees

50 Lunge jumps

100 Double unders

50 GHD sit-ups

*Sub Abmat sit-ups and straight legged DLs as needed.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike 2 minutes

Lat roll out

OH band stretch

Snatch grip behind the neck presses

Muscle snatches

OH squat stretch

Snatch balances

Snatch high pulls

Full snatches, light weight

Skill/Strength

Power snatch + Squat snatch (1 rep every 90 seconds for 15 minutes)

Goal is to complete both reps without setting down barbell, TnG at bottom

WOD

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

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 (2RM in 25 minutes)

Push Press (2RM in 20 minutes)

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

Row/Bike 2 minutes

Rotator cuff WU

Shoulder kips

KB goblet squat stretch

15 KB swings

10 Toes to bar

5 Burpee pull-ups

Skill/Strength

DB Hang Power Snatch (Heavy set of 5 each arm in 20 minutes)

Do all 5 reps w/ one arm before switching.

WOD

Runs/Pull-ups/DB Snatches (Time)

3 Rounds for time of:

-400m Run

-21 Pull-ups

-12 DB snatches, 50/35, alt arms each rep

*Rx+ C2B & 75/50.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Active WU

Dodgeball

WOD

Metcon (Time)

With a partner, for time (30 min cap):

-800m Run

-100 Hang power cleans, 95#/65#

-80 Burpees over bar

-80 Box jumps, 24″/20″

-100 Front squats, 95#/65#

-800m Run

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Rope Climb (Practice)

WOD

Rope Climbs/HSPUs (Time)

For time (25 min cap):

-5 Rope climbs, 18’/15′

-25 HSPUs

-4 Rope climbs

-20 HSPUs

-3 Rope climbs

-15 HSPUs

-2 Rope climbs

-10 HSPUs

-1 Rope climb

-5 HSPUs

*Sub 7 Ring rows for each rope climb, sub barbell shoulder presses for the HSPUs, 75#/55#.

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

WOD

Sleds/Push-ups/V-ups/Burpees (5 Rounds for time)

5 Rounds, each for time of:

-1 Sled push x 50m, 205#/135#

-15 Push-ups

-12 V-ups

-9 Burpees

*Rest approx. 3 minutes between rounds. Rx+ 295#/185#, ring dips, & TTB. All sled pushes are high/low.