CrossFit Roselle – CrossFit

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Warm-up

Warm-up (No Measure)

In 15 Minutes:

Row 750m

Overhead banded stretch, 1 min each arm

25 Mountain climber push-ups

Hip/T-spine stretch, 30 sec each side

20 Lunge jumps

20 OH squats

1 Min OH barbell stretch on roller

Handstand push-ups in remaining time

Skill/Strength

Muscle-ups (Progression Practice 15 mIn)

Ring:

– Ring row to deep ring dip

– Laying ninja kick up into deep ring dip

– Bent arm MU attempts holding false grip

Bar:

– Assisted jumping MUs

– Banded assisted MUs

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

Muscle up ladder

7 Box jumps, 24″/20″

*Perform 1 muscle up the first round, 2 MUs the second round, 3 MUs the third round, etc. Continue adding 1 MU each round until time expires. Sub assisted MUs, MU progressions, or 2 pull-ups for each MU.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 15 minutes:

20 PVC pass throughs

20 PVC around the worlds

20 Shoulder kips

20 T-spine openers each side

20 Mountain climber hip stretches

20 Med ball cleans

20 Walking lunges

20 Box jumps

KB Lat/Tricep Release in remaining time.

Skill/Strength

DB Snatch (3-3-3-3-3 )

Do 3 heavy reps with one arm, then the other. That counts as 1 set.

WOD

DB Snatches/DUs/KB Swings (Time)

For time:

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

100 Double unders

100 KB swings, 55#/35#

100 Double unders

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Group 1:

Row 3 minutes

Group 2:

AMRAP 3 minutes:

10 Walking lunges

Bear crawl 1 lap around cage

*Both groups complete 1 full round.

Skill/Strength

Back Squat (5-5-5-5)

Do 10 push-ups after each set.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

5 Pull-ups

20 Jump ropes

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 (AMRAP – Rounds and Reps)

In 20 Minutes:

200 abmat sit-up buy-in, then AMRAP in remaining time:

– 40 pull-ups

– 40 box jumps, 24”/20”

– 40 deadlifts, 135#/95#

– 80 double unders

*one partner working at a time. Complete all reps of one movement before moving on to next.

CrossFit Roselle – CrossFit

Warm-up

Run10/3BurpeesEMOM (No Measure)

Run 10 Minutes. EMOM do 3 Burpees.

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Snatch (1 Rep EMOM 10 Min)

WOD

Power Snatches/TTB (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

7 Power snatches, 75#/55#

14 Toes-to-bar

CrossFit Roselle – CrossFit

Warm-up

CFR WARM-UP 7 (No Measure)

In 10 minutes:

Row 500m

20 Mountain climber hip stretches

10 Med ball cleans w/ bounce at bottom

20 Shoulder kips

10 Burpee pull-ups ( scale – 10 burpees + 10 banded pull-ups)

Handstand walk in remaining time

Skill/Strength

Back Squat (2-2-2-2-2)

WOD

Rows/Squats/Pull-ups (Time)

21-15-9 Reps for time of:

Row (calories)

Air squats

Pull-ups

Air squats

*Rx+ sub pistols and C2B pull-ups.

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

WOD

Metcon (Weight)

5-7 Rounds of:

10 Quick Feet

10 UB Thrusters

50 Single/DUs

Rest approx 2 minutes between rounds. Start each round as a group. Scale reps as needed.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

30 Sec DUs

30 Sec Sampson Stretch each leg

30 Sec DUs

30 Sec Barbell front rack stretch

20 Sec DUs

20 Sec Hang muscle cleans

20 Sec DUs

20 Sec Shoulder presses

10 Sec DUs

10 Front squats

10 Sec DUs

10 Thrusters

*Perform together as group.

Skill/Strength

Hang Power clean x 2 + Jerk (1-1-1-1-1)

Complete 2 hang power cleans and then 1 jerk without setting down barbell
Work up to medium-heavy weight and start your working sets. Increase weight each set if possible.

WOD

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

30 Sec Sampson stretch each side

20 Shoulder kips

10 Mountain climber hip stretches

*Perform above together as group, then AMRAP 6 minutes:

10 Lunge steps

9 Roll to stands

8 Squats

7 Pull-ups

6 Mountain climber push-ups

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 Cage Run (No Measure)

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

Skill/Strength

Weighted Step-ups (10-10-10-10)

5 each leg. Do 10 pull-ups after each set.

WOD

Metcon (Time)

5 Rounds for time (8 min cap):

10 Lunge steps

5 Burpees

20 Mountain climbers