CrossFit Roselle – CrossFit

Warm-up

CFR WARM-UP 4 (No Measure)

Roll out 5 minutes

1 minute shoulder pass-throughs using PVC/band

30 seconds Sampson stretch each leg

1 minute double unders

1 minute inchworm push-ups

1 minute duck walk

1 minute backwards crab walk

1 minute frog jumps

10 pull-ups

10 dips

10 wall squats

Skill/Strength

DB Snatch (Work up to heavy single in 15 minutes)

WOD

DB Snatches/Burpees (Time)

3 Rounds for time of:

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

15 Burpees

*Rx+ 75#/50#

Assault Bike 1 Minute (Calories)

Max Effort – calories in 1 minute.

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 (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

Row 90 seconds

20 Box jumps

15 V-ups

10 Push-ups

5 Second handstand hold

CrossFit Roselle – CrossFit

Warm-up

#2 CFR Warm-Up (No Measure)

In 15 minutes:

Roll out 5 minutes

1 minute double unders

30 sec Sampson stretch each side

20 shoulder kips

10 mountain climber hip stretches

10 burpees

10 pull-ups

10 dips

30 second L-sit

10 overhead squats

Couch stretch in remaining time

Skill/Strength

Max Effort Unbroken Wall Balls (AMRAP – Reps)

1 set of max effort unbroken wall balls, 20#/14#
Scale as needed so you can do 20+

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

3 Deadlifts, heavy

5 Barbell roll-outs

30 Double unders

*Post weight used in notes. Should be heavy but something you could do touch-and-go if you wanted. Roll-outs are from the knees.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 5 minutes

Row 500m

15 Shoulder kips

10 Mountain climber hip stretches

10 Push-ups

1 Rope climb/9 ring rows

10 Box jumps

2 Muscle ups/4 jump to extensions

WOD

Eric’s 54th Birthday WOD (Time)

2 Rounds for time of:

500m Row

400m Run

50 Box jumps, 24″/20″

40 Push-ups

5 Rope climbs, 18’/15′

4 Muscle-ups

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Warm-up 3 (No Measure)

Bear crawl

Backwards crab walk

Inch worm push-ups

Frog hops

*Handstand kick ups after each movement.

WOD

Metcon (Time)

7 Rounds of:

10 Quick feet

5 Deadlifts

5 Pull-ups

5 Burpees

Rest 2 minutes after each round.

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 (25 min cap):

Row 10 min for calories, then

10 Rounds of:

– 5 power cleans

– 7 pull-ups

– 9 burpees

*Switch between rowing/resting with your partner every minute. For the 10 rounds, get through a full round while your partner rests, then switch.

CrossFit Roselle – CrossFit

Warm-up

Strength Day Warm-Up (No Measure)

Row 500m

10 Shoulder kips

10 Mountain climber hip stretches

10 Shoulder presses

10 Good mornings

10 OH squats

Weightlifting

Back Squat (3×5)

5-10# heavier than Monday if possible.

Reverse lunge steps (10-8-8-6-6)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Finish 5-10# heavier than Monday if possible.

Shoulder Press (3×5)

2.5-5# heavier than Monday if possible.

CrossFit Roselle – CrossFit

Warm-up

CFR WARM UP #1 (No Measure)

In 15 Minutes:

Roll out 5 minutes

Row 500m

15 Shoulder Kips

10 Mountain climber hip stretches

AMRAP remaining time:

– 5 Pull-ups

– 5 Dips

– 5 OH squats

– 20 Double unders

Weightlifting

Turkish Get Up (15 Min to work up to heavy single each arm.)

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

KB Swings EMOM (5 Rounds for reps)

EMOM 5 Minutes:

20 KB swings, 55#/35#

*Rx+ 75#/55#

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #1 (No Measure)

Run 200m

10 Inch worm push-ups

50′ Bear crawl

50′ Backwards crab walk

10 Frog Hops

Run 200m

Skill/Strength

Medball Clean (Sets of 5)

Practice

WOD

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

12 Kipping knee raises

10 Medball cleans into throw overs

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.

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

DUs/V-ups/Ring Push-ups/Box Jumps (AMRAP – Rounds and Reps)

AMRAP 15 MInutes:

30 Double unders

20 V-ups

10 Ring push-ups

5 Box jumps, 30″/24″

*Rx+ UB DUs, TTB, HSPUs, 36″/28″