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
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
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
Complete 2 hang power cleans and then 1 jerk without setting down barbell
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.
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
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.
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
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.
Stretch/roll out
Active WU
Dodgeball
Two DBs
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.
Agility ladder
Burgener WU
For time:
-600m Row
-100 Double unders
-30 OH squats, 135/95#
-100 Double unders
-600m Row
*Rx+155/105#
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
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.
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
20 Rounds for time of:
-1 Clean & Jerk, 155/105#
-2 Burpees over bar
-3 Pull-ups
*Rx+ 185/125# & C2B.
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
EMOM 20 minutes:
Odd: Sprint 150′
Even: 8 DB snatches (4 each arm)
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
Max Effort Broad Jump
75 GHD sit-ups for time.