CrossFit Roselle – Masters/Beginners

Warm-up

M/B Warm-up 1 (No Measure)

Group Roll Out, then:

10 Min AMRAP:

5 Pull-ups/Ring Rows

5 Dips/Push-ups

10 Mountain climber hip stretches

10 Sit-ups

5 OH Squats

20 Double unders/40 Single unders

Skill/Strength

DB Snatch

WOD

Metcon (10 Rounds for reps)

EMOM 20 Minutes:

Even: 10 DB snatches, 35#/20#, alt arms each rep

Odd: 10 Air squats

*Rx+ 50#/35# and squat jumps in place of air squats.

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

Skill/Strength

Squat Clean Thruster (1 Rep EMOM 10 Minutes)

WOD

Fran (Time)

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

CrossFit Roselle – Open Gym

Hang Snatch + Snatch (1-1-1-1-1-1-1)

Perform a hang snatch and then a full snatch without dropping the bar.

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

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 – Reps)

5 Station WOD:

4 minutes at each station, get as much work done as possible:

– Power cleans

– Reverse tire/sled pulls

– Suicide sprints

– TTB + Wall climb

– Sledgehammer strikes

*Only one partner working at a time (except suicide sprints – you can run together to push each other).

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

WOD

Metcon (AMRAP – Reps)

5 Station WOD:

4 Minutes at each station. Get as much work done as possible:

– KB swings

– Reverse sled pulls

– Suicide sprints

– Kipping knee raises + burpees

– Sledgehammer strikes

*Only one partner working at a time (except suicide sprints – you can run together if you choose).

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

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

Handstand Push-ups (Practice)

WOD

Row/Push-ups/Pull-ups/HSPUs (Time)

2 Rounds for time of:

50 Cal row

40 HR push-ups

30 Pull-ups

20 Handstand push-ups

CrossFit Roselle – Open Gym

Snatch High Pull + Power Snatch + Hang Squat Snatch (1-1-1-1-1)

Complete all 3 segments without setting bar down.

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

Pause for 3 seconds at bottom of squat. Try and set new PR if possible. Start around 60% 1RM as reference point.

CrossFit Roselle – CrossFit

Warm-up

CFR WARM-UP 4 (No Measure)

Do as much as you can in 10 minutes:

Row 2 minutes

1 minute inchworm push-ups

1 minute duck walk

1 minute frog jumps

1 minute shoulder pass-throughs using PVC/band

Standard CF Warm-up 15 reps each

WOD

The CrossFit Total (Total Weight)

200m Run (No Measure)

CrossFit Roselle – Masters/Beginners

Warm-up

Warm-up (No Measure)

Group Roll Out, then AMRAP 10 minutes:

5 Pull-ups/Ring Rows

5 Dips/Push-ups

5 V-ups/Sit-ups

5 SDHPs w/ KB

5 OH squats

WOD

CF Total 3 Rep Max (Total Weight)

Spend up to 15 minutes on back squat, 10 minutes on shoulder press, and 15 minutes on deadlift

CrossFit Roselle – CrossFit

Warm-up

CFR WARM-UP 7 (No Measure)

In 10 minutes:

Row 500m

20 Mountain climber hip stretches

15 Med ball cleans w/ bounce at bottom

20 Shoulder kips

15 Burpee pull-ups ( scale – 15 burpees + 15 banded pull-ups)

Handstand walk in remaining time

Skill/Strength

Rope Climb (Practice)

WOD

Double unders/Rope climbs (Time)

For time:

50 Double unders

5 Rope climbs, 18’/15′

40 Double unders

4 Rope climbs

30 Double unders

3 Rope climbs

20 Double unders

2 Rope climbs

10 Double unders

1 Rope climb