CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB goblet squat stretch

PVC pass throughs

AMRAP 5 minutes:

-8 KB swings

-8 Lunge jumps

-6 Toes to bar

-4 Burpee pull-ups

Skill/Strength

Sleds/Yokes (3 Trips x 150′)

Sled push or Yoke carry

WOD

Weighted Step-ups/HSPUs/DB Snatches/HSPUs (AMRAP – Rounds and Reps)

AMRAP 14 Minutes:

25 Weighted step-ups, 24″/20″

20 DB push-presses, 10/arm

25 DB snatches, alt arms each rep

20 DB push-presses, 10/arm

*Rx is 50#/35#. Rx+ for HSPUs in place of the DB Push-presses.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Plate squat stretch into hamstring stretch

2 Rounds of:

-10 Plate ground to OH

-10 OH walking lunges

-10 Ring rows

-10 Roll to stands

WOD

Deadlifts/Wall Balls/Rope Climbs (Weight)

EMOM 30 Minutes:

Minute 1: 2 Heavy deadlifts

Minute 2: 10 Wall balls, 20#/14# to 10’/9′

Minute 3: 1 Rope climb, 18’/15′

*Pick a heavy DL weight and stick with it if possible. Rx+ for 12’/10′ targets and 2 rope climbs/round.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/Roll out 10 min

Row/Bike 2 minutes

2 Rounds:

10 Ring rows

10 Push-ups

10 Hollow rocks

10 Supermans

10 Lunge jumps

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min:

-20 GHD/Abmat sit-ups

-10 Strict/banded pull-ups

-20 Reverse lunge steps w/DB

-10 DB bent over rows, 5/arm

*Start with 800m run or 1000m row or 2000m bike. Post movements and DB weight in comments.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

Barbell front rack stretch

Front squat stretch

Hang muscle cleans

–

AMRAP 5 minutes:

-4 clean and presses/jerks w/ light weight

-4 front squats

-4 box step ups/single leg squats

-4 pull-ups

*ease into the single leg squats if you’re going to do them.

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 Min)

WOD

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row 500m

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

WOD

Row/V-ups/HR Push-ups/DUs (5 Rounds for time)

5 Rounds, each for time of:

-15 Cal Row

-12 V-ups

-9 Hand release push-ups

-50 Double unders

*Rx+ Assault/Echo bike, TTB, Ring dips, UB DUs. Rest approx 5 minutes between efforts. Score each round individually.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB Goblet squat stretch

PVC pass throughs

Reverse bridge

Shoulder kips

Barbell front rack stretch

–

AMRAP 5 minutes:

4 Clean high pulls

4 Reverse lunge steps in front rack

4 MC Hip stretches

4 Pull ups

HS Hold

Skill/Strength

Squat Clean Thruster (1 Rep EMOM 10 Minutes)

WOD

Thrusters/Pull-ups (Time)

5 Rounds for time of:

– 5 Thrusters, 115#/75#

– 7 Pull-ups

*Rx+ 155#/105# & C2B

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 minutes

Row/Bike/Run 2 minutes

–

AMRAP 5 min:

-10 quick feet

-10 plate G2OH

-10 lunge jumps

-10 pull-ups/ring rows

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min:

-20 Wall balls, 20/14

-15 Roll to stands

-10 Cal row/bike

-5 Deadlifts

*Post Row/bike and DL weight in notes. Sub V-ups or sit-ups as needed.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator cuff WU

PVC pass throughs

Burgener WU

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row 500m

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

Bench Press (3-3-3-3-3)

WOD

DUs/TTB/Box Jumps (Time)

5 Rounds for time of (20 min cap):

-35 Double unders

-10 Toes to bar

-10 Box jumps, 24″/20″

*Rx+ 50 DUs, 20 TTB, 30″/24″

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row 500m

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

Pull-ups (Practice – Kipping, Butterfly, etc.)

WOD

A: Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

B: Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups