CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike 2 minutes

Sampson stretch

OH band stretch

Half pigeon

Good mornings

Barbell front rack stretch

Muscle cleans

AMRAP 5 minutes:

-3 Clean & jerks

-4 Burpee pull-ups

-5 Roll to stands

*Add weight each round

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 Minutes)

WOD

TTB/Ground to OH (Time)

3 Rounds for time of:

30 Toes to bar

21 Ground to overhead, 95#/65#

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

Sumo Deadlift (Heavy single in 20 min)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min:

-25 sit-ups

-20 sumo deadlift high pulls, 45/35

-15 push-ups

-10 lunge jumps

-5 burpees

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 minutes

Rotator cuff WU

PVC pass throughs

MC lunge stretch

Half pigeon

OH squats

AMRAP 5 minutes:

-10 GHD sit-ups

-5 Hang power snatches

-5 OH squats

Skill/Strength

DB Snatch (Work up to heavy single each arm)

WOD

Rows/KB Swings/DUs (AMRAP – Rounds and Reps)

AMRAP 10 Min:

15 Cal Row

15 KB Swings, 55#/35#

45 DUs

*Scaled/Masters 12 Cal row, 12 KBS @ 45#/35# and 75 singles. Rx+ 15 Cal Assault Bike, 15 KBS @ 75#/55#, 45 UB DUs.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 minutes

Hip circle band WU

PVC pass throughs

Shoulder kips

AMRAP 5 minutes:

-4 med ball cleans

-4 pull-ups

-4 roll to stands

-4 MC push-ups

Skill/Strength

Back Squat (10-8-6-4-2-2-2)

Close Grip Bench Press (10-7-5-5-5-5)

Hands just at shoulder width. Barbell still touches chest during each rep.

Sled Push (3 trips x 150′)

sled weighs 65#, yoke weighs 195#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/Roll out 10 min

Active WU

Dodgeball

WOD

Rory (AMRAP – Rounds and Reps)

AMRAP 20 min:

-5 Deadlifts

-10 L-Pull-ups

-15 Hand release push-ups

-2-200m runs (sprint 50m of each lap)

*Record weight used in notes.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility Ladder

Dodgeball

Skill/Strength

Muscle-ups (Practice Assisted/Bar/Ring MUs)

WOD

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 minutes

Sampson stretch

Calf stretch

Rotator cuff WU

PVC pass throughs

Burgener WU

Skill/Strength

Snatch (1 Rep EMOM 12 minutes)

WOD

OH Walking Lunges/Box Jumps (Time)

3 Rounds for time:

20 OH walking lunge steps, 45#/35#

10 Box jumps, 24″/20″

*Rx+ 65#/45# & 30″/24″

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 minutes

Rotator cuff WU

Hip circle band WU

Front rack stretch

Hang muscle cleans

AMRAP 5 minutes:

2 Pull-ups

3 Squat cleans

4 Burpees

5 Roll to stands

*Add weight each round.

WOD

Squat Cleans/Weighted Pull-ups (1 Rounds for weight)

Complete 10-9-8-7-6-5-4-3-2-1 reps of the following, not for time:

-Squat cleans

-Weighted pull-ups

*Goal is to add 10# each round to the squat cleans and 2.5#-5# each round to the pull-ups. If you hit a wall and can’t go up, stay at the previous weight for the remaining rounds. Your score is determined by adding the final weights of each movement.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out/stretch

Active WU

Dodgeball

Skill/Strength

Warm-up (No Measure)

Practice SDHPs/HPCs

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

15 Cal row/bike

12 Push-ups/dips

9 Sumo deadlift high pulls

6 Hang power cleans

*Record movements and weight used in notes.

CrossFit Roselle – Open Gym

Deadlift (Heavy single in 15 minutes)

Strict time cap – start timer immediately.