4/15/17 Masters

CrossFit Roselle – Masters

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 Minutes:

20 Clean & jerks

6 Shuttle sprints

80 OH Walking lunges

*One partner working at a time. If lunges cause knee pain, sub V-ups. Record weight used for both movements.


4/15/17 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 Minutes:

20 Clean & jerks

6 Shuttle sprints

80 OH walking lunge steps

*One partner working at a time. Record weight used for both movements.


4/14/17 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

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

Sleds/Yokes (Down & back x 3)

Sled push or Yoke carry

WOD

Runs/Deadlfits/Rope Climbs (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

400m Run

5 Hang power snatches, 115#/75#

2 Rope climbs, 18’/15′

*Scaled/Masters 300m Run, 85#/55#, 10 Ring rows. Rx+ 155#/105# & 3 rope climbs.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.


4/14/17 OG

CrossFit Roselle – Open Gym

Snatch (1 Rep EMOM 12 minutes. )

Start at 65% or higher. Increase if reps are good, but do not go above 85% 1RM.

Snatch Balance (1-1-1-1-1-1-1)


4/13/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson Stretch 30 seconds each leg

20 Shoulder kips

Bear crawl 2 laps around cage

Backwards crab walk 1 lap around cage

Frog hop 1 lap around cage

10 Pull-ups

10 Burpees

10 OH Squats

Skill/Strength

Back Squat (5-5-5-5-5)

Do a few warm-up sets and start your sets of 5. Increase weight each set if possible.

WOD

Push-ups/Sit-ups (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

10-9-8-7-6-5-4-3-2-1 reps of push-ups alternated with 20-18-16-14-12-10-8-6-4-2 reps of sit-ups.

Once finished with above, do 20 burpees and start all over.

*No scaled/Masters changes. Rx+ do ring dips and toes to bar.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.


4/13/17 Masters

CrossFit Roselle – Masters

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Warm-up (No Measure)

Row 500m

Sampson Stretch 30 seconds each leg

20 Shoulder kips

Bear crawls

Backwards crab walks

Frog hops

10 Pull-ups

10 Burpees

10 OH Squats

Skill/Strength

Back Squat (5-5-5-5-5)

Perform a few warm-up sets and then start your sets of 5. Increase weight each set if possible.

WOD

Push-ups/Sit-ups (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

10-9-8-7-6-5-4-3-2-1 reps of push-ups alternated with 20-18-16-14-12-10-8-6-4-2 reps of sit-ups.

Once finished with above, do 20 burpees and start all over.

*No scaled/Masters changes. Rx+ do ring dips and toes to bar.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.


4/12/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

10 Mountain climber hip stretches

10 Push-ups

10 Med ball cleans w/ bounce at bottom

10 Shoulder kips

10 Pull-ups

10 Burpees

Skill/Strength

Squat Clean (1 Rep EMOM 10 Min)

WOD

Tribute to Jeff (Time)

Tribute to Jeff

4 Rounds for time of:

12 Squat clean thrusters, 150#/100#

73 Double unders
Today, my older brother Jeff would have turned 44 years old. However, his life ended prematurely on February 18, 2012. He was a very passionate person, and his smile was extremely contagious. He could walk into a room of strangers in just about any location, on any continent, and he could walk out best friends with everyone in the room. He spent the last 13 years of his life doing just that in Africa. He started the production company Maverick Entertainment. He traveled the African continent in search of new filming destinations with a goal in mind to expose Africa for its true beauty. He worked on many different television shows and documentaries, including the Amazing Race and Whale Wars. He was given the name “Lengai” by the Zulu people, which means “a gift from god.” He is survived by his wife Sally and his two daughters Jamie and Zoe.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.


Dad, younger bro Jeremy, older bro Jeff

Jeff doing what he does best – making friends in different places…

4/12/17 OG

CrossFit Roselle – Open Gym

Snatch High Pull + Power Snatch + Hang Squat Snatch (1-1-1-1-1-1-1)

Complete all 3 segments without setting bar down.

Snatch Grip Deadlift (3-3-3-3-3)


4/11/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up 1 (No Measure)

2 Minutes Double Unders

Sampson stretch 30 seconds each leg

10 Inch-worm push-ups

20 Hollow rocks

1 Min Squat stretch

20 KB snatches into windmills

Skill/Strength

Turkish Get Up (2-2-2-2-2)

Do 2 consecutive reps with one arm and then 2 consecutive reps with the other arm x 5 sets. Increase weight each set if possible.

WOD

KB Swings/Pull-ups/Burpees (Time)

21-15-9 Reps of:

KB swings, 55#/35#

Pull-ups

Burpees

*Scaled/Masters 18-12-6, 45#/25#, ring rows. Rx+ 75#/55#, C2B, and 6″ target burpees.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.


4/11/17 Masters

CrossFit Roselle – Masters

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Warm-up 1 (No Measure)

2 Minutes Double Unders

Sampson stretch 30 seconds each leg

10 Inch-worm push-ups

20 Hollow rocks

1 Min Squat stretch

20 KB snatches into windmills

Skill/Strength

Turkish Get Up (2-2-2-2-2)

2 consecutive reps with one arm, then 2 consecutive reps with the other arm.

WOD

KB Swings/Pull-ups/Burpees (Time)

21-15-9 Reps of:

KB swings, 55#/35#

Pull-ups

Burpees

*Scaled/Masters 18-12-6, 45#/25#, ring rows. Rx+ 75#/55#, C2B, and 6″ target burpees.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.