CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

Sampson Stretch

2 Rounds of the following:

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

Skill/Strength

Back Squat (10-8-6-4-4-4-4-4)

Bench Press (10-8-6-4-4-4-4-4)

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 minutes:

Row/bike/ski 2 min

Sampson stretch

Good mornings

Front rack stretch

Dip shrug high elbows

Muscle cleans

Front squats

Shoulder presses

Skill/Strength

Hang Power clean x 2 + Jerk (15 min to work up to heavy single)

Complete 2 hang power cleans and then 1 jerk without setting down barbell

WOD

Running “DT” (Time)

5 Rounds for time of:

400m Run

1 Round “DT”

-12 Deadlifts

-9 Hang power cleans

-6 Push jerks

Rx 155/105#. Scale distance/weight as needed to finish under 20 min. 1st round needs to be 3:30 or less and should not be at all out effort.

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

Sampson Stretch

2 Rounds of the following:

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

Skill/Strength

Reverse tire/sled pull (3 x 150′)

Rope Climb (Practice)

WOD

Echo Bike/Rope Climbs/DUs (AMRAP – Rounds and Reps)

AMRAP 15:

12/9 Cal Echo bike

1 Rope climb, 18/15′

50 Double unders

*Scale reps so you can get 1st round complete in 2min. Goal is 6+ rounds. Rx+ 2 rope climbs/rd.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 15 minutes:

Row/bike/ski 2 minutes

Sampson stretch

Half pigeon stretch

OH band stretch

10 PVC pass throughs

10 OH squats

10 Push-ups

10 Pull-ups

20 KB swings

20 Lunge jumps

HS holds remaining time

WOD

Devil’s Presses/Burpee Box Jump Overs (Weight)

Every 3 minutes for 10 Rounds:

-5 Devil’s presses

-10 Burpee box jump overs

*Scale reps so you can complete first few rounds in 90 sec. Post weight used to comments. Goal is to push pace each round but not redline.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

Skill/Strength

DB Push Press (Heaviest set of 5 in 15 minutes)

Two DBs

WOD

2018 GG Qualifier #2 (Time)

12MIN TIME CAP

20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Wall Ball Shots (20lb–10ft/14lb-9ft)

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Hanging Knee Raises

*Rx+ Toes to Bar.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility ladder

Burgener WU

Skill/Strength

Squat Snatch (1 Rep EMOM 10 minutes)

WOD

Rows/DUs/OH Squats (Time)

For time:

-600m Row

-100 Double unders

-30 OH squats, 135/95#

-100 Double unders

-600m Row

*Rx+155/105#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 minutes, on your own:

-Row/bike/run 2 minutes

-Sampson stretch

-MC hip stretch

AMRAP remaining time:

-8 KB swings

-4 Box jumps

-2 Burpees

WOD

Runs/Burpee Box Jump Overs (4 Rounds for time)

Every 6 minutes for 4 rounds:

-400m Run

-10 Burpee box jump overs, 24/20″

-200m Run

-5 Burpee box jump overs

*Rest remaining time. Keep track of individual round times.

Skill/Strength

Bench Press (Heavy single in remaining time)

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Complete first part on your own in 5 minutes, AMRAP will be completed as a group:

-Row/bike/ski 2 minutes

-PVC pass throughs

-OH band stretch

AMRAP 10 minutes:

-5 Good mornings

-Front rack stretch

-5 Dip-shrug-high elbows

-5 Muscle cleans

-5 Shoulder presses

-5 Front squats

-3 Burpee pull-ups

WOD

C&Js/Burpees/Pull-ups (Time)

20 Rounds for time of:

-1 Clean & Jerk, 155/105#

-2 Burpees over bar

-3 Pull-ups

*Rx+ 185/125# & C2B.

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

Sampson Stretch

2 Rounds of the following:

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

Skill/Strength

DB Snatch (Heavy single each arm in 15 minutes)

WOD

Sprints/DB Snatches (Weight)

EMOM 20 minutes:

Odd: Sprint 150′

Even: 8 DB snatches (4 each arm)

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Complete first part on your own in 5 minutes, AMRAP will be completed as a group:

-Row/bike/ski 2 minutes

-Sampson stretch

-Half pigeon

-PVC pass throughs

AMRAP 10 min:

-10 Quick feet

-5 Plate hamstring/squat stretches

-5 Ground to OH

-10 OH walking lunges

-15 sec star plank holds/side

Skill/Strength

Broad Jump (Distance)

Max Effort Broad Jump

Back Squat (10-8-6-4-2-1-1-1-1-1)

WOD

GHD Sit-ups (Time)

75 GHD sit-ups for time.