CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

-Row 500m

-Rotator cuff exercises

-Hip circle band

-10 Pull-ups

-10 Dips

-10 Hollow rocks

-10 OH squats

Skill/Strength

Shoulder Presses/Push Presses/Push Jerks (3 Rounds for weight)

Shoulder press 1-1-1-1-1 reps

Push press 1-1-1-1-1 reps

Push jerk 1-1-1-1-1 reps

Try to increase the load on each of the 15 reps.

WOD

OH Walking Lunges/Box Jumps (Time)

3 Rounds for time:

20 OH walking lunge steps, 45#/35#

10 Box jumps, 24″/20″

*Rx+ 65#/45# & 30″/24″

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

Push Press (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

-10 KB swings

-10 reverse lunge steps w/ KB

-10 pull-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 (Time)

For time:

-100 Cal row

-100 Slam ball partner tosses

-100 Slam balls

-100 Weighted step-ups

-100 KB swings

*Choose weights and post to notes. Go in any order, but you must complete all reps of a movement before moving on to next.

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

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.

Skill/Strength

Squat Clean Thruster (1 Rep EMOM 10 Min)

WOD

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
20 min cap today – you’re welcome!

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of the following:

500m Row

15 supermans

50 Double unders

Handstand hold

Skill/Strength

DB Snatch (Heavy single w/ both arms in 15 minutes)

WOD

DB Snatches/Sit-ups (Time)

5 Rounds for time of:

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

25 Sit-ups

*Rx+ 75#/50# and 15 TTB/rd.

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

Back Squat (5-5-5-5)

WOD

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 Reps of:

-Box jumps

-Push-ups

CrossFit Roselle – CrossFit

Warm-up

Cage Run (No Measure)

Run around cage doing various agility movements, 10 minutes

WOD

QF/Bench Presses/Deadlift (Weight)

EMOM 30 Minutes:

Min 1: 20 Quick feet (10 each foot)

Min 2: 3 Bench presses

Min 3: 1 Deadlift

*Add bench press and deadlift weight for score. Break it down in notes.

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Group 1:

-Row 2 Minutes

Group 2:

-AMRAP 2 Minutes:

–10 Walking lunges

–Bear crawl around cage

*Both groups completed 2 full rounds (8 min)

Skill/Strength

Deadlift (Warm up to workout weight, 10 minutes.)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

-15 Sit-ups

-10 Pull-ups

-5 Deadlifts

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of:

-Row 500m

-10 Dip shrugs w/ snatch grip

-10 Dip shrug high elbows

-10 Muscle snatches

-10 Snatch balances

*PVC for first round, barbell second round.

WOD

DUs/Pull-ups/Power Snatches (Time)

5 Rounds for time of:

40 Double unders

15 Pull-ups

10 Power snatches, 75#/55#

*Rest 3 minutes between each round. Rx+ for UB DUs, C2B PUs, and 115#/75#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Hip circle band warm-up

–

3 Rounds:

-10 Shoulder Kips

-10 Walking lunges

-5 Inch worm push-ups

-5 Pull-ups

-5 OH Squats

Skill/Strength

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

WOD

Rows/Burpee Box Jumps (Time)

3 Rounds for time of:

500m Row

20 Burpee box jumps, 24″/20″