CrossFit Roselle – Masters

Warm-up

Warm-up (No Measure)

100 Jumping jacks

10 Inch worm push-ups

10 Mountain climber hip stretches

20 Shoulder kips

10 Ring row to deep ring dip and press outs (sub MUs)

10 Med ball cleans w/ bounce at bottom each rep

10 OH squats

2 Rope climbs

Skill/Strength

Front Squat (2-2-2-2-2-2)

WOD

Metcon (AMRAP – Reps)

2 Rounds of the following for total reps:

3 Min Row (for calories)

2 Min Burpees

1 Min Deadlifts, 225#/155#

*Scaled/Masters scale weight as needed. Rx+ Assault bike, 6″ target burpees, and 315#/205#.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

20 Leg swings (10 each leg)

20 Frog hops

1 Min OH barbell stretch on roller

10 Wall squats

20 Shoulder kips

10 Burpee pull-ups

20 KB snatch into windmills (10 each arm)

Skill/Strength

Sledgehammer Strikes (10 each arm x 5 sets)

WOD

Push Presses/Burpees (AMRAP – Rounds and Reps)

AMRAP 7 Min:

7 Push presses, 95#/65#

7 Burpees

*Scaled/Masters 65#/45#. Rx+ 135#/95# and bar facing burpees.

CrossFit Roselle – Open Gym

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

Complete all 3 segments without setting bar down.

Snatch Grip Deadlift (3-3-3-3-3)

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

1 Minute Double unders

1 Minute Squat stretch

10 Shoulder pass throughs w/ PVC

10 Hang squat snatches

10 Pull-ups & 10 Dips (Sub MUs for both)

10 Handstand push-ups or barbell shoulder presses

10 Sumo deadlift high pulls

Skill/Strength

DB Bench Press (8-8-8-8)

DB Pullover (5-5-5-5)

WOD

Runs/Rests (Time)

For time:

Run 200m, rest 30 seconds

Run 400m, Rest 60 seconds

Run 800m, Rest 90 seconds

Run 400m, Rest 60 seconds

Run 200m

CrossFit Roselle – Masters

Warm-up

Warm-up (No Measure)

1 Minute Double unders

1 Minute Squat stretch

10 Shoulder pass throughs w/ PVC

10 Hang squat snatches

10 Pull-ups & 10 Dips (Sub MUs for both)

10 Handstand push-ups or barbell shoulder presses

10 Sumo deadlift high pulls

Skill/Strength

DB Bench Press (8-8-8-8)

DB Pullover (5-5-5-5)

WOD

Runs/Rests (Time)

For time:

Run 200m, rest 30 seconds

Run 400m, Rest 60 seconds

Run 800m, Rest 90 seconds

Run 400m, Rest 60 seconds

Run 200m

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Sampson Stretch, 30 sec each leg

20 Shoulder kips

10 Mountain climber hip stretches

10 Burpee pull-ups

10 Toes through rings

10 OH squats

50′ Handstand walk (sub 1 min HS hold or OH barbell stretch)

Skill/Strength

Tire Flips (ME 30 seconds x 4 sets)

WOD

DB Thrusters/TTB (Time)

30-20-10 Rep rounds for time of:

DB Thrusters, 35#/20#

Toes to bar

*Scaled/Masters 25#/15# and kipping knee raises. Rx+ 45#/30#.

CrossFit Roselle – Open Gym

Snatch (2-2-2-2-2-2-2)

Touch and go. Start at 60% and increase only if form is perfect for both reps.

Overhead Squat (3-3-3-3-3)

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

20 Clean & jerks

6 Shuttle sprints

80 OH Walking lunges

*One partner working at a time. If lunges cause knee pain, sub V-ups. Record weight used for both 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

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

20 Clean & jerks

6 Shuttle sprints

80 OH walking lunge steps

*One partner working at a time. Record weight used for both movements.

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

Sleds/Yokes (Down & back x 3)

Sled push or Yoke carry

WOD

Runs/Deadlfits/Rope Climbs (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

400m Run

5 Hang power snatches, 115#/75#

2 Rope climbs, 18’/15′

*Scaled/Masters 300m Run, 85#/55#, 10 Ring rows. Rx+ 155#/105# & 3 rope climbs.

Cool Down

Yoga Poses/Stretches (No Measure)

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