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.

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

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.

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.

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up 2 (No Measure)

Run 10 laps around cage

Sampson stretch 30 sec/side

10 PVC pass throughs

20 Shoulder kips

10 MC hip stretches

–

Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.

– TTB/Kipping knee raises

– KB swings, light

– Barbell thrusters

– Quick feet

WOD

Row/Burpee Box jumps (3 Rounds for time)

3 Rounds, each for time of:

Row 750m

20 Burpee box jump overs, 24″/20″

Row 750m

*Rest 5 minutes between rounds. Record times of each round.

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

Push Press (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

-5 KB goblet squats

-10 Abmat sit-ups

-15 Sec handstand hold

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Yoke Carry (3 x 50′)

WOD

Quick Feet/Double Unders/Burpees (AMRAP – Reps)

EMOM 15 Minutes:

10 Quick feet

20 Double unders

5 Burpees

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

Overhead Squat (3-3-3-3-3)

WOD

HSPUs/TTB (Time)

21-15-9 Reps of:

Strict HSPUs

Strict TTB

*Row 500m before each round.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson stretch

KB Goblet squat stretch

PVC pass throughs

–

Front rack stretch

10 Dip shrugs

10 Muscle cleans

10 Shoulder presses

10 Front squats

–

7-5-3-1 Power cleans, adding weight each set

Skill/Strength

Power Clean (1 Rep EMOM 10 minutes)

WOD

Box Jumps/Pull-ups (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

5 Box jumps, 30″/24″

6 Pull-ups

*Rx+ for 1 Strict pull-up + 2 Kipping pull-ups + 3 Butterfly pull-ups without coming off bar.

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.

WOD

Cindy (AMRAP – Rounds and Reps)

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