CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

-Row 500m

-Rotator cuff exercises

-Hip circle band

-10 Pull-ups

-10 Dips

-10 Hollow rocks

-10 OH squats

Double unders in remaining time

Warm-up (No Measure)

Spend 10 minutes warming up on thrusters and pull-ups – work up to WOD weight as well as the pull-up standard for your category (chest to bar, chin over bar, jumping, etc.).

WOD

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 Minutes

Row 500m

Standard warm-up x 1

Skill/Strength

DB Snatch (Work up to heavy single each arm)

WOD

Row/DUs/DB Snatches (Time)

For time:

Row 2000m

100 Double unders

50 DB snatches, 50#/35#, alternating arms each rep

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Skill/Strength

Farmer’s Carry (1 lap around cage w/ 2 KBs x 3 sets)

WOD

Metcon (Time)

3 Rounds for time of:

200m Run

20 Wall balls

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

Skill/Strength

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

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.

WOD

Metcon (Time)

7 Rounds for time of:

4 MC Push-ups

6 Lunge jumps

8 V-ups

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Warm-up 3 (No Measure)

Bear crawl

Backwards crab walk

Inch worm push-ups

Frog hops

*Handstand kick ups after each movement.

Skill/Strength

Push Press (5-5-5-5)

WOD

Metcon (AMRAP – Reps)

AMRAP 12 Minutes:

20 Double unders

5 Pull-ups

5 Burpees

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 (Time)

For Time (25 min cap):

-300 Double unders

-200 Abmat sit-ups

-100 Cal row

-50 Clean & jerks, 135#/95#

*Sub 2x singles. Cut reps, scale weight as needed. Rx+ sub GHD sit-ups and 185#/125#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator cuff warm-up

PVC pass throughs

Shoulder kips

KB goblet squat stretch

MC hip stretch

Skill/Strength

Warm-up (No Measure)

Muscle snatches w/ empty barbell

Ring rows/strict pull-ups

Push-ups/strict dips

–

Power snatches w/ light weight

Assisted jumping bar MUs/Assisted pull-ups

–

Power cleans heavier weight

Unassisted bar MUs/unassisted pull-ups

WOD

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Deadlift (3-3-3-3-3)

WOD

Rows/Runs (Time)

For time:

Row 1000m

Run 800m

Row 500m

Run 400m

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

-Row 500m

-Rotator cuff exercises

-Hip circle band

-10 Pull-ups

-10 Dips

-10 Hollow rocks

-10 OH squats

Double unders in remaining time

Skill/Strength

Squat Clean Thruster (1 Rep EMOM 10 Minutes)

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

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

Back Squat (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

-13 V-ups

-10 Air squats

-7 Pull-ups