3/23/20 CF

CrossFit Roselle – CrossFit

Warm-up

Home Warm Up (No Measure)

Up/down dog

Child’s pose

Half pigeon

Laying chest twister

Reverse bridge

Sampson stretch

15 Burpees

WOD

Metcon (AMRAP – Reps)

3 Rounds of:

-5 Minutes cardio

-2 Minutes ground to overhead

*Score by reps completed, but be sure to note what you did.
Cardio can be rowing, running, biking, burpees, jump rope, running in place, jumping jacks, wall runs, etc. You can mix it up each round as well or do multiple elements/round. Just move for 5 minutes.

For ground to overhead, it can be heavy or light, DB, KB, barbell, slam ball, etc. Any object you can find, just go for 2 minutes.


3/21/20 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row 500m

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

-2 Rope climbs

-5 Deadlifts, heavy

-10 Box jumps

-25 GHD sit-ups

-50 Double unders


3/20/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility Ladder w/ Burgener WU

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

Squats/V-ups/Burpees/HRPUs/Snatches (AMRAP – Rounds and Reps)

AMRAP 14 Minutes:

50 Air squats

40 V-ups

30 Burpees

20 Hand release push-ups

10 Squat snatches, 95#/65#

*Rx+ pistols (alt legs), TTB, BOBs, HSPUs, 135#/95#


3/19/20 CF Kids

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes:

-500m Row

-35 Sit-ups

-20 Push-ups

-5 Deadlifts

*Go heavy-ish on the deadlifts, maintaining good form

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes:

-500m Row

-35 Sit-ups

-20 Push-ups

-5 Deadlifts

*Go heavy-ish on the deadlifts, maintaining good form


3/18/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator cuff WU

Hip circle band WU



AMRAP 5 minutes:

-8 Walking lunges

-6 Toes to bar

-4 Wall balls

-2 Burpee pull-ups

Skill/Strength

Back Squat (10-8-6-4-3-3-3)

WOD

Wall Balls/Pull-ups (Time)

For time:

35 Wall balls

30 Pull-ups

35 Wall balls

20 Pull-ups

35 Wall balls

10 Pull-ups

*Wall ball weight is 20#/14#. Scale reps as needed. Sub jumping pull-ups. Rx+ chest to bar pull-ups.


3/18/20 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #2 (No Measure)

Jump rope 1 minute

10 Mountain climber hip stretches

10 Supermans

30 Sit-ups

10 Supermans

10 Mountain climber hip stretches

Jump rope 1 minute

Skill/Strength

Back Squat (5-5-5-5)

WOD

Metcon (Time)

5 Rounds of:

-10 Quick feet

-10 KB swings

-10 Pull-ups/ring rows

*Rest between rounds. Start each round together as a group. Go as fast as possible and earn your rest.


3/17/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB goblet squat stretch

PVC pass throughs



Barbell front rack stretch

Hang muscle cleans

Shoulder presses

Front squats



Hang power cleans

Alternating split jerks

Skill/Strength

Clean and Jerk (Warm-up 15 Minutes)

WOD

Runs/Clean & Jerks (Time)

For time:

Run 400m

12 Clean & Jerks, 95#/65#

Run 400m

9 Clean & Jerks, 135#/95#

Run 400m

6 Clean & Jerks, 185#/125#

Run 400m

Rx+ 135#/95#, 185#/125#, 225#/155#


3/16/20 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row 500m

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

WOD

Burpees/DB Snatches/DUs EMOM (Weight)

EMOTM for 30 Minutes:

5 Burpees

2 DB snatches (heavy, 1 each arm)

20 Double unders


3/16/20 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

Skill/Strength

Push Press (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

-5 Burpees

-10 Kipping knee raises/v-ups

-Heavy farmer’s carry around cage (2 DBs/KBs)


3/14/20 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 Minutes:

-200 Double unders

-40 Cal row

-40 DB snatches, 50#/35#

-20 Burpee box jumps, 24″/20″