CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes

AMRAP 5 Minutes:

-10 Quick feet

-5 Ground to OH w/ plate or any weight

-6 OH walking lunges w/ weight

-7 Bent over rows w/ weight

WOD

Metcon (Time)

6 Rounds for time:

-Run 800m

-Rest 2 minutes between efforts

*Scale distance so that you can finish first run in 4 minutes or less.
If you can’t get out and run and you don’t have a rower or bike, do approximately 3.5-4 minutes of cardio in place of the run. This could be something like run-in-place 30 sec, burpees 60 sec, jumping jacks, 30 sec – x 2 rounds = 4min. Make it your workout, just push yourself and stick with it!

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes

2 Rounds of:

-10 Pull-ups/ring rows/bent over rows

-10 Dips/push-ups

-10 Hollow rocks

-10 OH squats/Goblet squats

WOD

A: CF Total 3 Rep Max (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Do heavy sets of 3 for each movement. If you can’t go heavy, do B.

AMRAP 30 Minutes:

-7 Single leg DLs left leg using DB/KB

-7 Single leg DLs right leg using DB/KB

-14 Weighted squats

-7 DB/KB shoulder presses left arm

-7 DB/KB shoulder presses right arm

*Post weight to comments.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

AMRAP 5 Minutes:

20 Double unders/Jumping jacks

5 Med ball cleans/Goblet squats

4 MC Push-ups

4 Roll to stands

Handstand hold/Plate or barbell OH hold

Metcon (AMRAP – Reps)

EMOM 30 Minutes:

Min 1: 10-15 KB swings/DB snatches/Ball slams

Min 2: 10-15 TTB/Roll to stands/V-ups

Min 3: 10-15 Burpees

*Record weight/movement/reps to notes. Scale reps as needed. Try to pick a number that allows you to finish the first few rounds @ 30 sec mark of each min and stick with it.

WOD

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

2 Min cardio (row, bike, run, jumping jacks, etc.)

AMRAP 5 minutes:

-10 Quick feet

-4 MC Push-ups

-4 Pull-ups/ring rows/bent over rows

-4 KB squats or med ball cleans

-HS hold

WOD

A: Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

B: Metcon (AMRAP – Reps)

Sprint 50m x 10 sets. Rest as needed between efforts
Once finished with A, do some light jogging for a couple of minutes, increasing speed as you go. Rest a bit , then begin your sprints.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes (Row, bike, run, jumping jacks, etc.)

AMRAP 5 minutes:

-3 Burpees

-4 Roll to stands

-5 KB/DB swings

-6 Lunge jumps

WOD

Support Your Local Box Workout 2 (Time)

For time:

100 double-unders

21 burpees

75 double-unders

15 burpees

50 double-unders

9 burpees

Time cap: 15 minutes
Imaginary DUs if no rope. Sub 2x singles. Push yourself to finish AFAP!

Skill/Strength

Deadlift (Heavy set of 5 in 15 minutes)

Clock starts immediately after finishing WOD. If you don’t have heavy weight, deadlift whatever you have until you reach 10,000#/6500# (ex. 100# x 100 reps = 10,000#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

AMRAP 5 Minutes:

-10 Quick feet

-8 Roll to stands

-6 Lunge jumps

-4 MC Push-ups

-2 Strict Pull-ups/Bent over rows

WOD

Metcon (Weight)

EMOM 30 Minutes:

-Min 1: 16 DB bent over rows (8/arm)

-Min 2: 14 DB push-presses (7/arm)

-Min 3: 12 Weighted DB step-ups (6/leg)

*Use barbell if needed, likely cut reps to 8-12 depending on weight. If you can’t do weighted step-ups, weighted squat jumps are a good sub.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

2 Rounds:

10 Plate ground to OH

10 OH walking lunges

10 Burpees

10 Pull-ups/ring rows/bent over rows

Skill/Strength

Reverse lunge steps (10-10-8-8-8)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Increase reps if lighter weight. You could also sub weighted lunge jumps.

WOD

Metcon (AMRAP – Reps)

AMRAP 20 Minutes:

-Turkish get-ups, alt arms each rep. Note weight used to comments.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

10 Pull-ups/bent over rows

10 Push-ups

10 Sit-ups

10 Supermans

10 Squats

10 Burpees

2 Minutes Cardio (rowing/running/jump rope/jumping jacks)

Skill/Strength

Power Clean (1 Rep EMOM 10 Min)

If you can’t go heavy, do multiple reps each minute. Do single arm DB or KB if you don’t have a barbell.

WOD

Metcon (Time)

5 Rounds for time of:

-15 Pull-ups/Ring rows/bent over rows

-20 Dips/Push-ups

-25 Sit-ups

-30 Air squats

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

3 Rounds of:

10 Pull-ups/ring rows/bent over rows

10 Push-ups

10 Sit-ups

10 Squats

WOD

5 Mile Run (Time)

Run 5 miles for time.
Scale as needed.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

AMRAP 5 Minutes:

30 DUs (do imaginary DUs if no rope)

5 MC Push-ups

5 Ring rows (sub bent over rows)

5 Wall squats

Skill/Strength

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

Do more reps w/ lighter weight. Do single leg squats or weighted step ups if needed.

WOD

Metcon (3 Rounds for reps)

3 Rounds of the following:

AMRAP 4 minutes:

-5 DB cleans left arm

-5 DB split jerks left arm

-5 DB cleans right arm

-5 DB split jerks right arm

-30 DUs (sub imaginary DUs if no rope)

*Rest 3 minutes between rounds. Post weight used to comments.