5/25/17 Masters

CrossFit Roselle – Masters

Warm-up

Warm-up (No Measure)

In 10 Minutes:

1 Minute jump rope

30 Second Shoulder kips

5 Inch worm push-ups

10 Ring rows

15 Plate ground to overhead

20 Box jumps

25 Sit-ups

Skill/Strength

Push Press (3-3-3-3-3)

Perform a few warm-up sets, then start. Increase weight as long as form is good for all 3 reps.

WOD

Metcon (Weight)

EMOM 20 Minutes:

Even: 20 Quick feet (10 each foot)

Odd: 10 UB KB swings

*KB swings should be heavy, but with perfect form. Don’t muscle it up.


5/24/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

Side shuffle 1 min

Karaoke 1 min

Leg swings 1 min

Shoulder kips 1 min

Inch worm-push-ups 1 min

Duck walk 1 min

Plate Ground to OH 1 min

*Rest 30 seconds between movements.

Skill/Strength

Back Squat (10-8-5-3-2-2-2-2-2)

EOMOM as a group.

WOD

Push-Presses/Rows (Time)

For time:

30 Push-presses, 65#/45#

500m Row

20 Push-presses, 95#/65#

500m Row

10 Push-presses, 135#/95#

*Scaled/Masters 45#/35#, 75#/55#, 95#/65#; Rx+ 95#/65#, 135#/95#, 165#/115#


5/24/17 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.
Go heavier than last time if possible.

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

All 5 sets should be very heavy. Increase only if able to maintain proper back angle.


5/23/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 minutes:

Row 1000m, then:

7-5-3 rep rounds of:

-Hang power snatches

-OH squats

-Hang squat snatches

*Use light weight first set, then add some weight for second set, and add again for 3rd set.

Skill/Strength

Snatch (1 Rep EMOM 12 Minutes)

WOD

Wall Balls/Pull-ups/Ring Dips (Time)

For time:

50 Wall Balls, 20#/14#

15 Pull-ups

15 Ring dips

35 Wall balls

10 Pull-ups

10 Ring dips

20 Wall balls

5 Pull-ups

5 Ring dips

*Scaled/Masters 20#/10# WB to 9′ target, RRs and Push-ups; Rx+ UB Wall balls and 7-5-3 Muscle ups.


5/23/17 Masters

CrossFit Roselle – Masters

Warm-up

Warm-up (No Measure)

AMRAP 10 Minutes:

Row 250m

15 Sit-ups

10 Mountain climber hip stretches

10 Shoulder kips

5 OH squats

Skill/Strength

Snatch (15 minute practice)

WOD

Wall Balls/Pull-ups/Ring Dips (Time)

For time:

50 Wall Balls, 20#/14#

15 Pull-ups

15 Ring dips

35 Wall balls

10 Pull-ups

10 Ring dips

20 Wall balls

5 Pull-ups

5 Ring dips

*Scaled/Masters 20#/10# WB to 9′ target, RRs and Push-ups; Rx+ UB Wall balls and 7-5-3 Muscle ups.


5/22/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10min:

Run 800m

25 Shoulder kips

20 Mountain climber hip stretches

15 OH squats

10 Burpee box jump overs

5 Rope climbs

Skill/Strength

WOD

Deadlift (15 minutes to work up to heavy single)

Double Unders/Med Ball Twists/Box Jumps (Time)

5 Rounds for time (12 min cap):

30 Double unders

20 Med ball twists, 20#/14#

10 Box jumps, 24″/20″

*Scaled/Masters 50 singles, 14#/10# Med ball twists, and step-ups allowed. Rx+ UB DUs, 20 GHD sit-ups, and 24″/20″ box jump overs (no touching of box).


5/22/17 OG

CrossFit Roselle – Open Gym

Snatch from Blocks (3-3-3-3-3)

Start with bar at knee level. Warm-up to a semi-heavy weight and start your sets. Increase each set if possible.

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

Work up to heavy single and start sets. Increase each set if possible.


5/20/17 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 Min:

200 Abmat sit-up buy-in (130 TTB sub), then:

Unbroken pull-up set (min 5 reps)

10 Quick feet

5 Box jumps, 24″/20″

10 Handstand push-ups

*After the buy-in, partner A will work through an entire round while partner B rests. Then switch. Continue this pattern until time expires. Sub 10 DB shoulder presses for HSPUs. Banded pull-ups recommended over ring rows. Rx+ for C2B Pull-ups and 30″/24″.


5/20/17 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:

150 Abmat sit-up buy-in (sub 100 TTB), then:

5 Hang power cleans

5 Push presses

10 Quick feet

*Once finished with the buy-in, partner A will work through all movements while partner B rests, then switch. Continue in this pattern until time expires.


5/19/17 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

Power Clean (1 Rep EMOM 20 Minutes)

Start 75# below your 1RM and increase by only 5 pounds each rep. If you miss a rep, do not add weight. Make a second attempt the next minute. If you fail twice at same weight, then you take off 10-20 pounds and remain at that weight for remaining sets.

WOD

Squat Cleans/Front Squats/Jerks/Double Unders (AMRAP – Rounds and Reps)

AMRAP 7 Minutes:

1 Squat Clean

2 Front Squats

1 Jerk (split or power)

30 Double unders

*For barbell work, you cannot set down bar in middle of round or it does not count. Rx+ for UB DUs. Record weight used. Sub 40 single unders if needed.