6/23/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Row/Standard Warm-up (No Measure)

Row 500m

Standard warm-up x 1

10 Pull-ups/Ring rows

10 Ring dips/push-ups

10 GHD sit-ups/V-ups

10 Back extensions/supermans

10 OH squats with bar/pvc

Weightlifting

Deadlift (2-2-2-2-2)

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″


6/22/16 CF

CrossFit Roselle – CrossFit

Warm-up

Med Ball/MCHP/Shoulder Kip (No Measure)

– Med ball cleans (bounce at bottom each rep)

– Mountain climber hip stretch

– Shoulder kip/pull-ups

20 seconds on/10 seconds off, 3 times through

Skill/Strength

Front Squat (3-3-3-3-3)

WOD

OH Walking lunges/KB swings (Time)

21-15-9 reps for time of:

OH Walking lunges, 45#/35#

KB swings, 55#/35#

*Rx+ 65#/45# & 75#/55#


6/21/16 CF

CrossFit Roselle – CrossFit

Warm-up

Barbell Warmup (No Measure)

10 Bent over Rows

10 Hang Power Cleans

10 Front Squats

10 Push Presses

10 Hang Snatches

10 Overhead Squats

Skill/Strength

Power Clean (1 Rep EMOM 10 Min)

WOD

Runs/Rests (Time)

For time:

Run 200m, rest 30 seconds

Run 400m, Rest 60 seconds

Run 800m, Rest 90 seconds

Run 400m, Rest 60 seconds

Run 200m


6/21/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

Med Ball/MCHP/Shoulder Kip (No Measure)

– Med ball cleans (bounce at bottom each rep)

– Mountain climber hip stretch

– Shoulder kip/pull-ups

20 seconds on/10 seconds off, 3 times through

Weightlifting

Thruster (1RM)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups


6/20/16 CF

CrossFit Roselle – CrossFit

Warm-up

Row/Standard Warm-up (No Measure)

Row 500m

Standard warm-up x 1

10 Pull-ups/Ring rows

10 Ring dips/push-ups

10 GHD sit-ups/V-ups

10 Back extensions/supermans

10 OH squats with bar/pvc

WOD

Granite Games 2016 Qualifier #2 (AMRAP – Reps)

AMRAP 17 Min:

50 Cal row

50 Wall balls, 20#/14#

50 Shoulder to overhead, 115#/85#

50 Box jumps, 24″/20″

*Scale weight/reps as needed. Partner up and go as a team if desired.

Cool Down

Foam Roll and Lacrosse Ball (No Measure)

Spend 10 minutes rolling out/smashing/mobilizing


6/19/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Do What Dave Says… (No Measure)

See above

Metcon

()

Metcon (No Measure)

With a partner do:

800m run

100 push up

100 jump squat

100 bicycle crunch

800m run
Both partners run. For other movements one partner works, the other rests.


6/18/16 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 (Time)

For time (20min cap):

50 Toes to bar

200m Heavy object carry

50 Burpees

40 TTB

200m Heavy object carry

40 Burpees

30 TTB

200m Heavy object carry

30 Burpees

20 TTB

200m Heavy object carry

20 Burpees

10 TTB

200m Heavy object carry

10 Burpees

*Only 1 partner working at a time, except during the heavy object carry. Both partners must be carrying something heavy.


6/17/16 CF

CrossFit Roselle – CrossFit

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Snatch (1 Rep EMOM 10 Min)

WOD

Metcon (Time)

5 Rounds for time of:

30 Double unders

200m Run

10 Power cleans, 115#/75#


6/16/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

400m Runs/Rests (Time)

Perform 8 rounds of the following for time:

Run 400m

Rest 2 minutes


6/16/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Crossfit Warmup – 1 round (No Measure)

10 Pull Up / Ring Row

10 Ring Dip / Push Up

10 GHD Sit Up / V Up / Sit Up

10 GHD Back Extension / Superman

10 Overhead Squat
Weighted version of the above, if available. I.e. weighted pull up, dip, sit up, etc..

Weightlifting

Press Series (1-1-1-1-1-1-1-1-1)

Shoulder Press

Push Press

Push Jerk
Perform each movement, using heavier weight until failure. Then proceed to next movement

Metcon

Metcon (AMRAP – Rounds)

500m row

25 medball situp

20 wallball
Complete as many rounds as possible, with each round under 4:30 minutes for men, 5:00 for women. Rest less than 2 minutes between rounds.