CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike 2 minutes

Lat roll out

OH band stretch

Barbell front rack stretch

Muscle cleans

Front squat stretch

Shoulder presses

Clean and jerks, light weight

Skill/Strength

Power Clean & Jerk + Squat Clean & Jerk (1 rep every 90 seconds for 15 min)

Perform a power clean & jerk, then, without setting down the barbell, perform a squat clean & jerk.

WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

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

Double-Unders (Practice, ME UB set)

Triple Unders (Practice, ME UB set)

WOD

Fun WOD (Time)

For time (25min cap):

400m Run

100 Double unders

75 Abmat sit-ups

50 Push-ups

800m Run

50 Pull-ups

75 Abmat sit-ups

100 Double unders

400m Run

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out 5 min

Active WU

Dodgeball

Skill/Strength

Broad Jump (Distance)

Max Effort Broad Jump

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

-2-50m sprints

-20 Quick feet

-20 Bent over rows

-20 Bicep curls

-20 Lunge jumps

-20 Toes to bar

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility ladder

WOD

Runs/Bench Presses/Deadlifts (AMRAP – Rounds and Reps)

AMRAP 30 Minutes:

-400m Run

-10 Bench presses, 135/85

-10 Deadlifts, 225/155

*Scale weight up/down as needed. Should be able to do several rounds unbroken. Rx+ 185/115, 275/185.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 minutes

Hip circle band WU

Half pigeon

Quad roll out

Front rack stretch

Front squats

AMRAP 5 minutes:

-3 TnG squat cleans, light weight

-20 DUs

-3 inch worm push-ups

Skill/Strength

Squat Clean (2 reps every 90 seconds x 10 sets)

TnG preferred, but drop each rep if needed

WOD

Squat Cleans/Double Unders (Time)

5 Rounds for time of:

-7 Squat cleans, 95/65

-22 Double unders

Rx+ 135/95

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 minutes

Rotator cuff WU

Wrist stretches

Lat roll out

Front rack stretch

Front squats

Shoulder presses

Push jerks

Split jerks

Skill/Strength

A: Push Jerk (Heavy single in 20 minutes)

B: Split Jerk (Heavy single in 20 minutes)

Choose A or B

WOD

Burpees/Shoulder to OH/Pull-ups (5 Rounds for reps)

5 Rounds of the following:

Min 1: 10 Burpees

Min 2: 15 Shoulder to OH, 95/65

Min 3: 30 Sec Pull-ups, 30 Sec rest

*Score is total reps pull-ups completed. Rx+ 135/95 & C2B pull-ups

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 5 minutes:

Sampson stretch

OH squats

Burpee pull-ups

WOD

Row/Run Combo (Time)

Complete the following for time:

Row 1000m

Rest 2 minutes

Row 800m, Run 200m

Rest 2 minutes

Row 600m, Run 400m

Rest 2 minutes

Row 400m, Run 600m

Rest 2 minutes

Row 200m, Run 800m

Rest 2 minutes

Run 1000m

Skill/Strength

Sleds/Yokes (3 trips x 50m)

Sled push or Yoke carry

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike/Run 2 minutes

Sampson stretch

PVC pass throughs

KB goblet squat/hamstring stretch

Muscle snatches

Snatch balances

AMRAP 5 Minutes:

-3 TnG squat snatches, light weight

-20 Double unders

-3 Burpee pull-ups

WOD

Squat Snatch (3 Reps Every 90 seconds x 10 sets)

Goal is to do TnG, but drop each rep as needed.

WOD

DB Snatches/Burpee Box jumps EMOM (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

-6 DB snatches, alt arms, 50/35

-6 Burpee box jumps, 24/20

*Rx+ 75/50, burpee box jump overs

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out 10 min

Active WU

Dodgeball

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 min, with a partner:

100 Abmat sit-ups + 40 Burpee buy-in, then AMRAP remaining time:

-1 Sled push

-2 Wall climbs

-6 Rope climbs

-10 Med ball keg tosses

-20 Sledgehammer strikes

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

A: Push Jerk (10-8-6-4-2-1-1-1-1-1)

B: Split Jerk (10-8-6-4-2-1-1-1-1-1)

Do A or B, not both. 20 minutes to complete.

WOD

Double Unders/Push Presses/Rows (5 Rounds for calories)

5 Rounds for total calories of:

50 Double unders, 1 min

20 Push presses, 75/55, 1 min

Max rep cal row, 30 sec

Rest 30 sec

*Rx+ sub 95/65 and cal bike
Any leftover time from the DUs/PPs is rest/transition time. Keep track of calories each round and add together for total score.