CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

Row 750m

Sampson stretch 30 seconds each side

20 Shoulder kips

10 Mountain climber hip stretches

10 Wall squats

Then AMRAP in remaining time:

– 5 Pull-ups

– 5 Push-ups

– 5 OH Squats

Skill/Strength

Squat Clean (1 Rep EMOM 10 minutes)

WOD

TTB/DUs/Squat Cleans (AMRAP – Rounds and Reps)

AMRAP 16 Minutes:

25 Toes to bar

50 Double unders

15 Squat cleans, 95#/65#

*Squat cleans reduce by 2 reps each round, but increase in weight to 135#/85#, 185#/115#, 225#/145#. Scaled/Masters 15 TTB, 30 DUs, and start squat cleans at 10 reps and at 75#/55# (increase by 20# each round). Rx+ start at 135#/85# and do 275#/175# for 4th round.

CrossFit Roselle – Open Gym

Snatch (1RM)

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

Warm-up sets of 10-7-5, then start on your 3’s.

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.

Skill/Strength

Clean and Jerk (10 minute practice)

WOD

Fun WOD 2 (Time)

For time:

100 Abmat sit-ups

Rest 2 minutes

75 Cal Row

Rest 2 minutes

50 Burpees

Rest 2 minutes

25 Clean & jerks, 135#/95#

*Rx+ GHD sit-ups & 185#/125#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

Run 800m

20 Shoulder kips

20 Mtn Climber hip stretches

15 OH squats

15 Sumo deadlift high pulls

10 Reverse burpees

10 Burpee pull-ups

Handstand walk in any remaining time.

Skill/Strength

Sleds/Yokes (3 Trips down and back)

Sled push or Yoke carry

Reverse lunge steps (10-10-10-10-10)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.

WOD

Runs/Muscle-ups (Time)

5 Rounds for time of:

5 Muscle ups

200m run/250m row

*Rest 1 minute between rounds. Sub 10 pull-ups/round for the MUs.

CrossFit Roselle – Masters/Beginners

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Sledgehammer Strikes (10 Reps each arm x 4 sets)

WOD

Deadlifts/Pull-ups/Push-ups/Double Unders (AMRAP – Rounds and Reps)

AMRAP 15 minutes

3 Deadlifts

5 Pull-ups

7 Push-ups or dips

9 Double unders

Rest 30 seconds

*Use weight you can do unbroken for most rounds. Sub ring rows as needed. 18 single unders in place of the DUs.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Double unders 1 minute

Bear crawl 1 minute

Backwards crab walk 1 minute

Duck walk 1 minute

Inchworm push-ups 1 minute

Frog hops 1 minute

Shoulder kips 1 minute

Plank hold for time.

Skill/Strength

Sledgehammer Strikes (10 Each arm x 5 sets)

WOD

Deadlifts/Push-ups/Double unders (Time)

5 Rounds for time of:

5 Deadlifts, 225#/155#

15 Push-ups

25 Double unders

*Scale weight for DLs as needed (most rounds should be UB). Perform elevated push-ups if needed. 50 singles/round for DUs. Rx+ 315# and Ring dips for push-ups.

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Back Squat (3-3-3-3-3)

Warm-up sets of 10-7-5, then start sets of 3. Increase weight each set if possible.

WOD

Wall Balls/Rope Climbs EMOM (12 Rounds for reps)

EMOM 12 Min:

Even: 12 Wall balls, 20#/14# to 12’/10′ targets

Odd: 2 Rope climbs, 18’/15′

*Scaled/Masters adjust weight/height of Wall balls, but maintain 12 reps. Also, scale to 1 rope climb or sub 10-15 ring rows each set.

CrossFit Roselle – Masters/Beginners

Warm-up

Warm-up (No Measure)

AMRAP 10 minutes:

Row 200m

3 Burpees

4 Sumo deadlift high pulls

5 Box jumps

6 Mtn climber hip stretches

7 Shoulder kips

Skill/Strength

Shoulder Press (5-5-5-5-5)

Warm-up sets of 10-7 then start your sets of 5. Increase weight each set if possible.

WOD

KB Swings/Med Ball Twists/Runs (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

15 KB swings, 45#/25#

20 Med ball twists, 20#/14#

300m Run

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

Row 750m

20 Shoulder kips

30 Sec Sampson stretch each leg

10 Mtn Climber hip stretches

1 min Squat stretch

30 Sec Reverse bridge stretch

Then, AMRAP in remaining time:

– 5 Pull-ups

– 5 Wall balls

WOD

KBS/Med Ball Twists/Runs (Time)

5 Rounds for time of:

20 KB swings, 55#/35#

30 Med ball twists, 20#/14#

400m Run

*Rx+

3 Rounds for time of:

20 KB swings, 75#/55#

30 GHD sit-ups

400m Run

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

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

SDHPs/OH Walking Lunges/DB Snatches/Runs (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

30 Sumo deadlift high pulls

40 OH Walking lunges

50 DB snatches

Run 600m

*Only 1 partner working at a time, including the runs. Chose weight for each movement and post to notes along with rounds/reps completed.