1/16/21 CF
CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Rollout/stretch/bike/row 10 min
AMRAP 5 min:
-5 PVC pass throughs
-5 OH squats
-10 hollow rocks
-10 shoulder kips
Skill/Strength
DB Snatch (Heavy single in 15 minutes)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Min:
-25 sit-ups
-25 cal row
-25 pull-ups
-25 push-ups/dips
*Any order. Rx+ GHD, Bike, and 15 MUs in place of the pull-ups and push ups.
1/15/21 Extra Work
CrossFit Roselle – Open Gym
Deadlift (Up to 3 reps EMOM 10 minutes)
Work up to a heavy-ish set of 3. Then start. Record total reps completed, post weight used in notes.
1/15/21 CF
CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 minutes
AMRAP 8 Minutes:
-6 Lunge jumps
-6 MC hip stretches
-4 DB squat cleans
-4 DB push presses
-2 Toes to bar
-HS Hold
Skill/Strength
DB Thrusters (Heavy double in 15 minutes)
WOD
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
35-lb/20-lb dumbbells
1/14/21 Extra Work
CrossFit Roselle – Open Gym
A: Bench Press (5-5-5-5)
Complete one set B right after set of A.
B: Bent Over Row (5-5-5-5)
Complete one set B right after set of A.
1/14/21
CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Row/Bike 2 minutes
Sampson stretch
Barbell front rack stretch
Dip shrug high elbows
Muscle cleans
AMRAP 5 Minutes:
-5 Hang power cleans
-3 Burpees
-5 Roll to stands
*Increase weight each round
WOD
HPCs/BOBs/Rows (Time)
5 Rounds for time of:
-5 Hang power cleans, 135#/95#
-10 Burpees over bar
-15 Cal row
*Rest 3 minutes between rounds. Rx+ 185#/125#, bar facing burpees, and 20/15 assault bike calories.
1/13/21 Extra Work
CrossFit Roselle – Open Gym
Metcon (Time)
15 minutes of constant movement. Can be rowing, running, biking, step-ups, etc. Can even be a combination of movements like sit-ups, squats, push-ups, pull-ups, etc. Any movement. Medium level intensity. Record movement(s) in notes.
1/13/21 CF
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 (10-8-5-3-3-3-3)
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.
1/12/21 Extra Work
CrossFit Roselle – Open Gym
Quick Feet/Burpees (AMRAP – Reps)
EMOM 15 Minutes:
-10 Quick feet
-AMRAP burpees until 30 seconds
*Only work 30 seconds/minute. Record total number of burpees completed each round and add up for total score.
1/12/21 CF
CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
In 15 minutes:
Row/Bike 2 min
Rotator cuff WU
Hip circle band WU
AMRAP remaining time:
-10 lunge step backs w/ barbell
-5 back squats
-5 push presses
-5 pull-ups
Skill/Strength
Back Squat (10-8-5-3-3-3)
Reverse lunge steps (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
500m Row (Time)
Max Effort 500m Row