3/16/18 CF Open 18.4

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson Stretch 30 sec/side

10 PVC pass throughs

20 Shoulder kips

10 MC Hip stretches

OH band stretch, 30 sec arm



2 Rounds of:

10 Shoulder presses

10 KB swings

10 lunge steps

Skill/Strength

Deadlift (Work up to heavy single in 15 minutes)

practice HSPUs and handstand walks during breaks

WOD

Crossfit Games Open 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes


3/15/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 5 minutes

Roll out 5 minutes

Overhead band stretch 1 min/arm

Couch stretch 1 min/leg

Skill/Strength

DB Snatch (Work up to heavy single each arm 15 minutes)

WOD

DB Snatches/Runs (Time)

3 Rounds for time of:

16 DB snatches, alt arms each rep, 50#/35#

400m Run

*Rx+ only if you can go unbroken. Keep it fast, 75#/50#.


3/15/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #1 (No Measure)

Run 200m

10 Inch worm push-ups

50′ Bear crawl

50′ Backwards crab walk

10 Frog Hops

Run 200m

Skill/Strength

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

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Do 10 sit-ups after each set.

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

Row 150m

10 DB push presses left arm

10 DB push presses right arm


3/14/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 5 Minutes

Sampson Stretch 30 sec/side

10 T-spine openers/side

Yoga poses as a group

Barbell Warmup (No Measure)

10 Straight legged deadlifts

10 Good mornings

Front rack stretch

10 Dip shrugs

10 Dip shrug high elbows

10 Hang muscle cleans

10 Shoulder presses

10 Front squats

10 Dip shrugs

10 Dip shrug high elbows

10 Muscle snatches

10 OH squats

Skill/Strength

WOD

Power Clean (1 Rep EMOM 10 Minutes)

Power Cleans/Burpee Box Jumps (Time)

21-15-9 reps of:

Power cleans, 155#/105

Burpee box jumps, 24″/20″

*Scaled/Masters 115#/75# and 20″/16″. No Rx+ – just go all out.


3/14/18 CF KIds

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

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

Skill/Strength

Back Squat (5-5-5-5)

do 10 push-ups after each set.

WOD

Metcon (Time)

3 Rounds for time of:

60 jump ropes

15 KB swings


3/13/18 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.

Warm-up (No Measure)

20 Shoulder kips

10 PVC pass throughs

10 Ring rows

10 Shoulder presses w/ barbell

WOD

Metcon (10 Rounds for reps)

EMOM 30 Minutes:

Min 1: 5 Back squats

Min 2: 5-10 HSPUs

Min 3: 5-10 Pull-ups

*Pick a number and stick with it the entire WOD if at all possible. Squats should be heavy but fast & unbroken (no pauses – but open hips all the way at the top). Rx+ for C2B pull-ups. Sub strict shoulder presses for HSPU (barbell or DB).


3/12/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Sampson stretch 30 sec/side

10 T-spine openers/side

30 Jumping jacks

20 Shoulder kips

10 Mountain climber hip stretches

WOD

Rows/MCPUs/Roll to Stands (Time)

5 Rounds for time of:

1000m Row

20 Mountain climber push-ups

20 Roll to stands


3/12/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Agility Ladder (No Measure)

Agility Ladder

– follow up each trip with 10 reps of one of the following:

–Pull-ups x 2

–Push-ups x 2

–Sit-ups x 2

–Supermans x 1

–Mountain climber hip stretches x 1

–Squats x 2

Metcon (Time)

5 Rounds for time of:

10 Quick feet

10 Pull ups

10 Burpee box jump overs

*Rest approximately 3 minutes between rounds. All out efforts.


3/1018 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:

100 Cal row

80 Wall balls

60 Toes to bar

40 Power cleans

*One partner working at a time. Choose PC weight and post to notes.


3/9/18 CF Open WOD 18.3

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

30 Jumping jacks

20 Shoulder kips

10 PVC shoulder pass throughs

10 Mountain climber hip stretches

20 Lunge jumps

30 Jumping jacks

20 PVC around the worlds (10 each direction)

10 Burpees

Skill

Warm-up (No Measure)

10 OH Squats w/ bar or PVC

10 Ring row to deep ring dip to jump/press out

5 OH squats w/ light weight

5 Chest to bar pull-ups

5 Ring dips

5 OH squats w/ heavier weight

5 Muscle ups (mix ring/bar)

30 Double unders or 1 min DU attempts

5 OH squats at workout weight

WOD

Crossfit Games Open 18.3 (Ages 16-54) (Time)

2 rounds for time of:

100 double-unders

20 overhead squats 115/80 lb

100 double-unders

12 ring muscle-ups

100 double-unders

20 dumbbell snatches 50/35 lb

100 double-unders

12 bar muscle-ups

Time cap: 14 minutes

Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)

2 rounds for time of:

100 single-unders

20 overhead squats 45/35 lb

100 single-unders

12 chin-over-bar pull-ups

100 single-unders

20 dumbbell snatches 35/20 lb

100 single-unders

12 chin-over-bar pull-ups

Time cap: 14 minutes