CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Rope Climb (Practice)

WOD

Rope climbs/Weighted Step-ups/Runs (Time)

5 Rounds for time of:

– 2 Rope climbs

– 20 Weighted DB step-ups, 20″ with 35#/20# each hand. Box height should be so that hip is slightly below knee when foot is on box.

– 400m Run (or 500m Row).

*Scaled/Masters 15 Ring rows, 25#/15# DBs, and 300m Run or 375m Row. Rx+ 3 Rope climbs, 50#/35# DBs.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out 10 minutes

AMRAP 5 minutes:

-20 Double unders

-5 OH squats

-3 Burpee pull-ups

WOD

Rows/Sit-ups/Burpees 2 (AMRAP – Rounds and Reps)

AMRAP 30 Minutes:

Row 750m or Ski 750m or Run 600m or Bike 1.125mi

50 Sit-ups

25 Burpees

*Rx+ 20#/14# weight vest

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 12 minutes:

Row/Bike 2 minutes

Hip circle band WU

Rotator cuff WU

OH band stretch

KB Goblet squat stretch

20 Walking lunges

15 Push ups

Skill/Strength

Back Squat (Heaviest set of 3 in 25 minutes)

Plan your sets ahead of time – do what you need to do, not what anyone sharing your rack does.

Shoulder Press (Heaviest set of 3 in 15 minutes)

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 minutes

Hip circle band WU

OH band stretch

AMRAP 5 minutes:

-6 MC hip stretches

-5 Plate ground to OH

-4 OH plate squats

-3 Toes to bar

Skill/Strength

DB OH Squat (Work up to heaviest set of 3 for each arm)

Perform squats with single DB held locked out overhead.

WOD

DB Snatches/Toes To Bar (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

-10 DB snatches, 75/50

-15 Toes to bar

*Rx+ DB squat snatches.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out 10 min

Active WU

Dodgeball

Skill/Strength

Dips (Practice kipping, ring dips)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

-20 Deadlifts

-20 Dips

-20 Burpees over bar

-20 Cal row

*post weight used in notes. Rx+ sub 30 cal ring dips and 30 cal bike.

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 minutes:

-Run 800m

-20 Sledgehammer strikes

-Heavy sled push 50m

-Heavy sled pull 25m (arms only)

*Post weights used in notes.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike 2 minutes

Hip circle band WU

Rotator cuff WU

Burgener WU

Skill/Strength

Snatch (1 Rep EMOM 12 minutes)

WOD

GHD Sit-ups/OH Squats (Time)

3 Rounds for time of:

-30 GHD sit-ups

-15 OH squats, 135/95

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Squat Clean Thruster (1 Rep EMOM 12 minutes)

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 15 minutes:

Row/bike 2 minutes

Rotator cuff WU

OH band stretch

KB triceps stretch

DB hang muscle cleans

DB shoulder & push presses

DB push jerks

DB clean & jerks

Skill/Strength

DB Clean & Jerk – Single Arm (Heavy set of 3 each arm in 20 minutes)

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

Rows/DB C&J/Pull-ups (Time)

3 Rounds for time of:

500m Row

20 DB clean & jerks, alt arms each rep, 45#/30#

15 Pull-ups

*Rx+ 65# & C2B pull-ups

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out 10 min

Active WU

Dodgeball

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

-2 Wall climbs

-3 Tire flips

-20 Slam ball side throws, 30/20

-50m Farmer’s carry

-300m Slam ball run