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

Shoulder Press (10-7-5-3-3-3-3-3)

WOD

Runs/Pull-ups (AMRAP – Rounds and Reps)

15 Minute ladder:

Run 100m

2 Pull-ups

Run 100m

4 Pull-ups

Run 100m

6 Pull-ups, etc.

*Continue adding 2 pull-ups each round until time expires. Rx+ for chest to bar. If you get to the round of 20 pull-ups, you completed 9 full rounds + whatever was completed in the round of 20.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out 10 minutes

Active WU

Dodgeball

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 Minutes:

-25 HR push-ups

-1 Sled push/tire pull – 150′

-800m run

-1 Min plank hold

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 minutes

Hip circle band WU

Rotator cuff WU

10 Pull-ups

10 Push-ups

10 Sit-ups

10 Supermans

10 Air squats

–

3 Rounds of:

8 DB snatches, alternate arms/rep

2 Burpee box jump overs

WOD

Crossfit Games Open 21.2 RX (Ages 16-54) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 35-lb. dumbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here

Crossfit Games Open 21.2 Scaled (Ages 16-54) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 20-lb. dumbbell, 20-in. box (step-ups permitted)

M: 35-lb. dumbbell, 20-in. box (step-ups permitted)

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Scaled (Ages 16-54) click here

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 minutes

Sampson stretch

Barbell front rack stretch

Hang muscle cleans

AMRAP 5 Minutes:

-3 Power cleans

-4 Burpees over bar

-5 Toes to bar

*Increase weight each round.

Skill/Strength

Power Clean (1 Rep EMOM 12 minutes)

WOD

Power cleans/Toes to Bar (Time)

5 Rounds for time of:

5 Power cleans, 155#/105#

10 Toes to bar

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 min

Sampson stretch

PVC pass throughs

10 pull-ups

10 dips

10 hollow rocks

10 supermans

10 OH squats

20 DB snatches

Skill/Strength

Deadlift (Heavy double in 20 minutes)

WOD

Sprints/DB Snatches (Weight)

EMOM 20 minutes:

Odd: Sprint 150′

Even: 8 DB snatches (4 each arm)

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

Rows/Bench Presses/Rests (4 Rounds for time)

4 Rounds of:

Row 500m AFAP

ME Bench Press, 135#/85#

Rest 3 minutes between rounds.

*Row 500m for time, then immediately go into your max effort set of bench press. Once finished, rest approximately 3 min and repeat. Scale weight to something you can do 10+ reps unbroken your first set. Post row times and reps each round to notes.

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.

Skill/Strength

Front Rack Walking Lunge (4 x 25′)

WOD

Metcon (Time)

For time:

40 GHD sit-ups

40 Back squats, 135/95

80 Abmat sit-ups

80 Air squats

Run 1 mile

*Scale weight/reps/distance as needed.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 Minutes

Sampson Stretch

2 Rounds of:

-10 Pull-ups

-10 Push-ups

-10 GHD sit-ups

-10 Back extensions

-10 OH squats

-20 Double unders.

–

Dodgeball???

WOD

Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here

Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time)

For time:

1 scaled wall walk

10 single-unders

3 scaled wall walks

30 single-unders

6 scaled wall walks

60 single-unders

9 scaled wall walks

90 single-unders

15 scaled wall walks

150 single-unders

21 scaled wall walks

210 single-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here

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

Turkish Get Up (Work up to heavy single each arm in 15 min)

WOD

Rows/Turkish Get-ups/Box Jumps (Time)

For time:

-50 Cal row

-10 Turkish get ups, 55/35

-50 Box jumps, 24/20

-10 Turkish get ups, 55/35

-50 Cal 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

Sleds/Yokes (3 Trips x 150′)

Sled push or Yoke carry

WOD

Rows/Burpees/Runs (Time)

3 Rounds for time of:

500m Row

21 Burpees

400m Run