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.
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
Run in place 1 minute, then Tabata warm-up:
Double unders
Pull-ups
Dips
Hollow rocks
Supermans
OH squats
*3 sets of each movement.
Work up to heavy single with perfect form, then perform 5 total reps at same weight.
3 Rounds for time of:
Row 500m
15 Push-presses
*Use weight you can do at least 10 unbroken reps. Record total time to complete and post weight used to notes.
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
5 Rounds of:
10 Quick feet
10 KB swings
10 Push presses
10 Burpees
*One group goes while the other rests, then switch. Rest just enough so you can give max effort each round.
20 seconds on/10 seconds off x 3 rounds:
Med ball cleans w/ bounce at bottom
Mountain climber hip stretch
Shoulder kips
Work up to 85% of 1RM and perform 3 sets of 3 at same weight. 15 min cap.
10 Minute Ladder:
1 V-up
1 Burpee
2 V-ups
2 Burpees
*Continue adding 1 V-up and 1 burpee each round until time expires. Rx+ for toes to bar.
Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).
AMRAP 20 Minutes:
50 Jump ropes
25 Box jumps
25 Push-ups
25 Ring rows
25 Sit-ups
25 Supermans
25 Squats
Run 10 Minutes. EMOM do 3 Burpees.
AMRAP 26 Minutes:
26 Cal row
26 KB swings, 55#/35#
26 Double unders
26 Pull-ups
26 Box jumps, 24″/20″
26 Push-ups
*Rx+ Assault Bike, 75#/55#, UB DUs, C2B, 30″/24″, & Dips.
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
12 Days of Christmas WOD
For time:
1 Wall climb
2 Box jumps
3 DB swings
4 DB clean & jerks (2 each arm)
5 Pull-ups
6 DB snatches (3 each arm)
7 DB front squats
8 OH DB lunges (1 arm, 4 reps each arm)
9 Burpees
10 Toes to bar
11 Roll to stands
12 Mountain climber push-ups
*Perform just like the song. Only 1 DB per person. Post box jump height and DB weight to notes.
Various agility drills using ladder or hoops.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
AMRAP 18 minutes:
25 Double unders
20 Air squats
15 Burpee box jumps, 24″/20″
10 Push-presses, 115#/75#
5 Power snatches, 115#/75#
*Scaled/Masters 50 singles, 10 Burpee box step-ups/round, and 75#/55#. Rx+ UB DUs, 20 pistols, 15 BBJ, 10 HSPUs, and 5 Power snatches 155#/105#
1 Min Run in place
1 Min Double unders
1 Min Arm circles
1 Min Left leg swings
1 Min Right leg swings
1 Min OH Barbell hold
1 Min Wall squats
1 Min Hollow rocks
1 Min Supermans
1 Min Wall walks
*Both arms
Max Effort 5k Row
Run for 6 minutes.
Every minute stop and do 4 burpees.
Every Two Minutes for 10 Rounds:
10 Quick feet
5 Burpees
10 KB swings
*At the start of the 2 minutes, get through the work as fast as possible and rest the remaining time until the next round begins.