3/20/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Sampson stretch 30 seconds/side

10 PVC pass throughs

20 Shoulder kips

10 MC hip stretches



Barbell rack stretch

10 Dip shrugs

10 Dip shrug high elbows

10 Muscle cleans

10 Shoulder presses

10 Front squats



3 Rounds:

3 Pull-ups

4 Thrusters

20 Double unders

*Start w/ light weight and add each round

Skill/Strength

Squat Clean Thruster (Heavy single in 15 minutes)

WOD

Fran (Time)

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


3/19/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Jumping jacks 30 sec

Sampson stretch 30 sec/side

20 Shoulder kips

10 Mountain climber hip stretches



Burgener warm-up



3 Rounds of:

30 Double unders

5 Squat snatches

*Start w/ bar and add light weight each round

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

Rows/Burpees/Runs (Time)

3 Rounds for time of:

500m Row

21 Burpees

400m Run


3/17/18 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:

50 Cal row

50 Box jumps

50 Pull-ups

50 Double unders

50 Burpees

10 Rope climbs

*Any order, but you must complete one exercise before moving on to the next.


3/16/18 CF Open 18.4

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson Stretch 30 sec/side

10 PVC pass throughs

20 Shoulder kips

10 MC Hip stretches

OH band stretch, 30 sec arm



2 Rounds of:

10 Shoulder presses

10 KB swings

10 lunge steps

Skill/Strength

Deadlift (Work up to heavy single in 15 minutes)

practice HSPUs and handstand walks during breaks

WOD

Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes


3/15/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #1 (No Measure)

Run 200m

10 Inch worm push-ups

50′ Bear crawl

50′ Backwards crab walk

10 Frog Hops

Run 200m

Skill/Strength

Reverse lunge steps (10-10-10-10)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Do 10 sit-ups after each set.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

Row 150m

10 DB push presses left arm

10 DB push presses right arm


3/15/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 5 minutes

Roll out 5 minutes

Overhead band stretch 1 min/arm

Couch stretch 1 min/leg

Skill/Strength

DB Snatch (Work up to heavy single each arm 15 minutes)

WOD

DB Snatches/Runs (Time)

3 Rounds for time of:

16 DB snatches, alt arms each rep, 50#/35#

400m Run

*Rx+ only if you can go unbroken. Keep it fast, 75#/50#.


3/14/18 CF KIds

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

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

Skill/Strength

Back Squat (5-5-5-5)

do 10 push-ups after each set.

WOD

Metcon (Time)

3 Rounds for time of:

60 jump ropes

15 KB swings


3/14/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 5 Minutes

Sampson Stretch 30 sec/side

10 T-spine openers/side

Yoga poses as a group

Barbell Warmup (No Measure)

10 Straight legged deadlifts

10 Good mornings

Front rack stretch

10 Dip shrugs

10 Dip shrug high elbows

10 Hang muscle cleans

10 Shoulder presses

10 Front squats

10 Dip shrugs

10 Dip shrug high elbows

10 Muscle snatches

10 OH squats

Skill/Strength

WOD

Power Clean (1 Rep EMOM 10 Minutes)

Power Cleans/Burpee Box Jumps (Time)

21-15-9 reps of:

Power cleans, 155#/105

Burpee box jumps, 24″/20″

*Scaled/Masters 115#/75# and 20″/16″. No Rx+ – just go all out.


3/13/18 CF

CrossFit Roselle – CrossFit

Warm-up

Run10/EMOM (No Measure)

Run 10 Minutes. EMOM do 10 lunge steps even minutes and 5 frog hops odd minutes.

Warm-up (No Measure)

20 Shoulder kips

10 PVC pass throughs

10 Ring rows

10 Shoulder presses w/ barbell

WOD

Metcon (10 Rounds for reps)

EMOM 30 Minutes:

Min 1: 5 Back squats

Min 2: 5-10 HSPUs

Min 3: 5-10 Pull-ups

*Pick a number and stick with it the entire WOD if at all possible. Squats should be heavy but fast & unbroken (no pauses – but open hips all the way at the top). Rx+ for C2B pull-ups. Sub strict shoulder presses for HSPU (barbell or DB).


3/12/18 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

Metcon (Time)

5 Rounds for time of:

10 Quick feet

10 Pull ups

10 Burpee box jump overs

*Rest approximately 3 minutes between rounds. All out efforts.