CrossFit Roselle – Masters

Warm-up

CFR WARM-UP 5 (No Measure)

In 10 minutes, complete 5 rounds:

10 Quick Feet

10 Shoulder kips

5 Box jumps

5 Wall squats

5 Toes through rings

20 Sec handstand hold

Skill/Strength

Push Press (15 Min to find 1RM)

WOD

OH Walking lunges/KB swings (Time)

21-15-9 reps for time of:

OH Walking lunges

KB swings
35#/25# and 45#/25#. Scale down if needed.

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

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.
This is a slightly modified version of the CrossFit Games 2017 Masters Qualifier #2.

CrossFit Roselle – Open Gym

Snatch (1RM)

Front Squat (1RM)

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

Burpees/Wall Balls/Box Jumps/Pull-ups/HSPUs (AMRAP – Reps)

AMRAP 20 Min:

100 Burpees

100 Wall balls, 20#/14#

100 Box jumps, 24″/20″

100 Pull-ups

100 Handstand push-ups

*1 partner working at a time. Scale/modify as needed. No Rx+, just go as far as you can.

CrossFit Roselle – Masters

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

Masters Burpees/Wall Balls/Box Jumps/Pull-ups/Rows (AMRAP – Reps)

AMRAP 20 Min:

70 Burpees

70 Wall balls, 20#/10# to 9′

70 Box jumps/Step-ups, 20″/16″

70 Pull-ups/Ring rows

70 Cal row

*One partner working at a time. Get as far as you can in the 20 min.

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.

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.

CrossFit Roselle – Open Gym

Snatch (1 Rep EMOM 12 Minutes)

Start at 65% or higher, increase if reps are good, but do not go above 85%.

Snatch Balance (1-1-1-1-1-1-1)

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

Row 1000m

50 Duck walk steps

Handstand walk practice in remaining time.

WOD

The CrossFit Total (Total Weight)

CrossFit Roselle – Masters

Warm-up

Warm-up (No Measure)

Row 1000m, then:

Sampson stretch, 30 seconds each side

15 Pull-ups

15 Dips

15 V-ups

15 Supermans

15 OH squats

WOD

The CrossFit Total (Total Weight)

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

1 Minute Double Unders

30 Sec Sampson Stretch (each side)

Standard CF Warm-up x 3

– 10 Pull-ups

– 10 Dips

– 10 V-ups

– 10 Supermans

– 10 OH squats

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 Minutes)

WOD

Annie-Grace (Time)

For time (15min cap):

50-40-30-20-10 reps of:

Double unders

Abmat sit-ups

*Perform 6 clean & jerks @ 135#/95# after each round. Rx+ 185#/125#