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

Skill/Strength

Back Squat (3×5)

5-10# heavier than last week 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 last week if possible.

Shoulder Press (3×5)

2.5-5# heavier than last week 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

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Hang Power Snatch + Power Snatch (1RM)

15 minutes to work up to a 1RM of the complex

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

5 Strict pull-ups

10 Box jumps, 24″/20″

30 Double unders

*Rx+ weighted strict pull-ups, 30″/24″ box jumps, and UB DUs.

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Skill/Strength

Push Press (5-5-5-5)

Do 10 Pull-ups after each set of 5.

WOD

Metcon (Time)

5-7 Rounds of:

5 Mountain climber push-ups (3 steps + 1 push-up = 1 rep)

10 KB swings

10 Quick feet

*Rest about 1 minute between rounds. Go all out.

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:

100 wall balls, then AMRAP in remaining time:

50 power cleans

30 shoulder to OH

10 Sprints, 50m

*Record weight used and total rds/reps completed.

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

Skill/Strength

Bench Press (5-5-5-5)

WOD

Burpees/Med Ball Twists/KB swings (Time)

3 Rounds for time of:

25 Burpees

20 Med ball twists, 20#/14#

15 KB swings, 55#/35#

*Rx+ Bar facing burpees, GHD sit-ups, 75#/55#

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

DB Snatch (5-5-5-5)

Each arm. Perform 10 quick feet after each set.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

50m Sled push

10 Tire jumps

15 Hanging knee raises

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

Skill/Strength

Back Squat (3×5)

5-10# heavier than last week

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.
Includes warm-up sets. Finish 5-10# heavier than last week.

Shoulder Press (3×5)

2.5-5# heavier than last week

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

Deadlift (5-5-5-5)

Perform 10 push-ups after each set of 5.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

10 DB push presses (5 each arm)

50m Sprint

*One person rests while other person completes a round, then switch. Shoot for 5-7 rounds.

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

Skill/Strength

Pull-ups (Kipping/Butterfly practice)

WOD

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 10 Minutes, complete as much as possible of:

Row 500m

Sampson Stretch 30 seconds/side

3 Rounds of:

10 Pull-ups

10 Dips

10 Hollow rocks

10 Supermans

10 OH squats

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

WOD

Rows/Snatches/Double Unders/Rests (Time)

5 Rounds for time of:

500m Row

5 Snatches, 115#/75#

30 Double unders

Rest 3 minutes between rounds. Scaled/Masters 350m row, 75#/55#, 50 single unders. Rx+ 165#/115# & 50 DUs.