CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 minutes:

Row/bike 2 minutes

Sampson stretch

Straight legged deadlifts

Good mornings

Reverse lunge steps

Thrusters

Deadlift (10-7-5-3-3-3)

15 minutes – no extra time, no extra sets

WOD

The “Ghost” (6 Rounds for reps)

6 Rounds for total reps:

1 min Row (cal)

1 min Burpees

1 min Double unders

1 min Rest

Shoot for as many reps as possible of each movement! Don’t game it and save yourself just for the double unders.

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

Box Step Ups (5-5-5-5)

Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
5 reps/leg

Weighted Dips (7-7-7-7-7)

WOD

EMOM Quick Feet/V-ups (10 Rounds for reps)

EMOM for 10 minutes:

10 Quick feet

15 V-ups

*Masters/Scaled 10-15 sit-ups/round. Rx+ 10 TTB/round.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/run 2 minutes

Sampson stretch

Barbell front rack stretch

Good mornings

Hang muscle cleans

Shoulder presses

Push jerks

Front squats

Skill/Strength

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

WOD

Push Jerks/Front Squats/Runs (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

-5 Push jerks, 115#/75#

-5 Front squats, 115#/75#

-200m Run

*Rx+ 155#/105#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

Row/bike 2 minutes

Calf stretch

KB squat stretch

PVC pass throughs

AMRAP 5 minutes:

-3 pull ups

-4 push ups

-5 hollow rocks

-6 OH squats

Skill/Strength

Snatch Balance (10-7-5-3-3-3)

Pause Snatch (Just above knee, practice 15 minutes)

Pause for 2-3 seconds at the specified location, then proceed with a full snatch.

WOD

Rope Climbs/Box Jumps (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

-2 Rope climbs, 18’/15′

-12 Box jumps, 30″/24″

*Sub 12 ring rows for 2 rope climbs. Scale height as needed.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out 5 min

Active WU

Dodgeball

Skill/Strength

Devil’s Press (Practice)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes:

-10 Devil’s presses, 35/20

-20 GHD sit-ups

-20 Wall balls, 20/14

-300m Run

*scale weight/movements as needed.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike 2 minutes

Straight legged deadlifts

Good mornings

Front rack stretch

Barbell squat stretch (behind the neck and front rack)

Reverse lunges

Muscle cleans

Skill/Strength

Hang Squat Clean (Work up to heavy single in 20 minutes)

Clean Pull (4 heavy sets of 3 )

WOD

1000m Row (Time)

Max Effort 1000m Row

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 (10-8-6-5-5-5-5)

WOD

Box Jumps/Pull-ups (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

5 Box jumps, 30″/24″

6 Pull-ups

*Rx+ for 1 Strict pull-up + 2 Kipping pull-ups + 3 Butterfly pull-ups without coming off bar.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out 10 min

Active WU

Dodgeball

WOD

Metcon (AMRAP – Rounds and Reps)

In 20 minutes:

-Run 800m

AMRAP remaining time:

-10 Deadlifts

-15 Ring dips

-200m Farmer’s carry, single arm

-25 Box jumps

*Sub banded bar dips as needed. Post weights used and height of box jump in notes.

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

2K Rows/Rests (3 Rounds for time)

3 Rounds, each for time:

Row 2k, rest 5 minutes between rounds.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 minutes

Couch stretch

Hip circle band WU

PVC pass throughs

Shoulder kips

AMRAP 5 minutes:

-4 Toes to bar

-5 OH squats

-6 Lunge jumps

-7 Push-ups

Skill/Strength

Reverse lunge steps (10-10-8-8-6-6)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.

WOD

KB Swings/Burpees (Time)

For time:

10-9-8-7-6-5-4-3-2-1 KB swings, 55#/35#

*Perform 5 burpees after each round. Rx+ 75#/55# & 6″ target burpees.