19.3

CrossFit Roselle – CrossFit

Warm-up

WOD

Warm-up (No Measure)

Row/Bike 2 min

Calf Stretch

KB Goblet squat stretch

PVC pass throughs

Shoulder kips

Standard WU x 1



Hand stand walk practice 3 minutes



3-5 Rounds of:

6 OH Weighted walking lunges

6 Weighted box step ups

3 HSPUs

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes


3/7/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Skill/Strength

Thruster (Practice 10 minutes)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

Row 200m

10 Thrusters

10 Pull-ups


3/7/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch



AMRAP 8 Minutes:

– 20 DUs

– 5 MC Push ups

– 5 Med ball cleans

– 5 Toes to bar

Skill/Strength

Split Jerk (Heavy single in 15 Minutes)

WOD

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).


3/6/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #2 (No Measure)

Jump rope 1 minute

10 Mountain climber hip stretches

10 Supermans

30 Sit-ups

10 Supermans

10 Mountain climber hip stretches

Jump rope 1 minute

Skill/Strength

DB Snatch (5-5-5-5)

5 Reps each arm, from the hang position. Reset for each rep. Stand tall, then a quick down and jump the weight up overhead, landing in the power position. Stand to full extension before resetting for next rep.

WOD

Metcon (Time)

5 Rounds for time:

-8 Plate Ground to OH

-12 OH walking lunges


3/6/19 CF

CrossFit Roselle – CrossFit

Warm-up

Run10/EMOM (No Measure)

Run 10 Minutes. EMOM do 10 lunge steps even minutes and 5 frog hops odd minutes.

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Snatch Complex (15 Minutes to work to heavy single)

– 3 Second snatch DL to knee

– 2 Second pause

– Snatch pull

– Squat snatch

WOD

Power snatches/Burpees (Time)

5 Rounds for time of:

5 Power snatches, 115#/75#

10 Bar over burpees

*Rx+ 155#/105# and bar facing burpees. 12 min cap, so scale accordingly.


3/5/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator cuff warm-up

Hip circle band warm-up



AMRAP 6 Minutes:

-12 Walking lunges

-10 Shoulder kips

-8 SDHPs

-6 Thrusters

Skill/Strength

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

WOD

Push-ups/DB HPCs/DB PPs/Squats (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

-20 HR push-ups

-20 Hang power cleans w/ single DB, 50#/35#

-20 DB push presses w/ single DB, 50#/35#

-20 Air squats

*Perform 10 reps each arm w/ the DB movements. Scale weight/reps as needed.


3/5/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator cuff warm-up



30 Walking lunges

20 Shoulder kips

10 Burpees



2 Rounds of:

-5 Ring row to deep ring dips

-7 Squat jumps

-10 KB swings

WOD

Muscle Ups/Deadlifts/Box Jumps (Time)

For time:

-35 Muscle ups

-35 Deadifts, 350#/230#

35 Box jumps, 35″/28″

*Sub 2x Pull-ups/Dips for each MU. Scale weight/height as needed.


3/4/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

Run around cage 5-10 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.) and stretches.

Skill/Strength

Weighted Step-ups (5-5-5-5)

5 reps each leg. Use box that is just high enough so that knee is above hip when in starting position. Hold 2 dumbbells at side while completing. Working leg does all the work.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

6 MC Push-ups

8 Box jumps

10 V-ups


3/2/19 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:

-40 DB snatches, alt arms each rep, 50#/35#

-8 Wall walks

-40 Cal row

-8 Rope climbs

*Sub 5 push-ups/wall walk, 10 jumping pull-ups/rope climb.


CF Open WOD 19.2

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB goblet squat stretch

PVC pass throughs



2 Rounds of:

– 5 Med ball cleans

– 5 Kipping knee raises/TTB

– 10 Walking lunges

– 20 Double unders

WOD

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.