3/16/19 CF Partner

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

WOD

Metcon (Time)

For Time (25 min cap):

-300 Double unders

-200 Abmat sit-ups

-100 Cal row

-50 Clean & jerks, 135#/95#

*Sub 2x singles. Cut reps, scale weight as needed. Rx+ sub GHD sit-ups and 185#/125#


Open WOD 19.4

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator cuff warm-up

PVC pass throughs

Shoulder kips

KB goblet squat stretch

MC hip stretch

Skill/Strength

Warm-up (No Measure)

Muscle snatches w/ empty barbell

Ring rows/strict pull-ups

Push-ups/strict dips



Power snatches w/ light weight

Assisted jumping bar MUs/Assisted pull-ups



Power cleans heavier weight

Unassisted bar MUs/unassisted pull-ups

WOD

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period


3/14/19 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Deadlift (3-3-3-3-3)

WOD

Rows/Runs (Time)

For time:

Row 1000m

Run 800m

Row 500m

Run 400m


3/13/19 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

-Row 500m

-Rotator cuff exercises

-Hip circle band

-10 Pull-ups

-10 Dips

-10 Hollow rocks

-10 OH squats

Double unders in remaining time

Skill/Strength

Squat Clean Thruster (1 Rep EMOM 10 Minutes)

WOD

Fran (Time)

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


3/13/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

Run around cage 5-10 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.) and stretches.

Skill/Strength

Back Squat (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

-13 V-ups

-10 Air squats

-7 Pull-ups


3/12/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 15 Minutes:

Row 500m

10 laps around cage

20 Walking lunge steps

15 Shoulder kips

10 Burpees

10 Pull-ups

5 KB Windmills/arm, increase weight, 5 additional windmills/arm

Pistols in remaining time

Skill/Strength

Sleds/Yokes (3 Trips down/back)

Sled push or Yoke carry

WOD

Runs/Renegade Rows/Box Jumps (AMRAP – Rounds and Reps)

AMRAP 18 minutes:

Run 400m

20 Renegade rows (alt arms each rep)

10 Box jumps

*Record rounds completed and post weight used and box height in comments.


3/11/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Agility Ladder (No Measure)

Agility Ladder

– follow up each trip with 10 reps of one of the following:

–Pull-ups x 2

–Push-ups x 2

–Sit-ups x 2

–Supermans x 1

–Mountain climber hip stretches x 1

–Squats x 2

Skill/Strength

Deadlift (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

-5 Deadlifts

-6 Push-ups

-7 Box jumps


3/11/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 15 Minutes:

Run 400m/Row 500m

Sampson Stretch 30 Sec/Side

4 Rounds of:

-5 Med ball cleans w/ bounce at bottom

-10 Shoulder kips

-2 Wall walks

-20 Double unders

Hand stand walk/holds in remaining time.

WOD

Reverse Lunges/Floor Presses/Quick (Weight)

EMOM 30 Minutes:

Min 1: 8 Weighted reverse lunge steps

Min 2: 8 Floor presses

Min 3: 10 Quick feet

*Add weight for both movements for total score. Use lightest weight used for each movement for scoring purposes (if you start at 155 on the presses, and reduce to 135, use 135 as your score).


3/14/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Skill/Strength

Warm-up (No Measure)

Practice Plate Ground to OH and OH walking lunges

WOD

Metcon (Time)

5 Rounds of:

Row 1 minute

10 Plate Ground to OH

14 OH walking lunges

200m Run

*Rest approx 3 minutes between rounds. Start each round together as a group.


3/9/19 CF Partner

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Dodgeball (No Measure)

5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

-40 HR push-ups

-40 V-ups

-40 Pull-ups

-40 KB swings, 55#/35#

-40 Burpees

-40 Cal row

*One person working at a time. Rx+ strict ring dips, strict TTB, strict pull-ups, & 75#/55# KBS.