CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility Ladder

PVC pass throughs

Burgener WU

Skill/Strength

Snatch High Pull (3 reps every 2 minutes 10 minutes)

Finish with elbows high and outside
Reset each rep

Snatch (1 rep EMOM 10 minutes, 1 rep EOM 10 minutes)

Snatch Grip Deadlift (Heavy single in 10 minutes)

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 Minutes:

-1 min stretch

-10/7 cal row/bike/ski

-10 GHD sit-ups

-10 Hip extensions

-10 PVC pass throughs

-10 OH squats

Skill/Strength

Reverse lunge steps (10-10-8-8-6-6)

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

WOD

Pull-ups/Wall Balls (AMRAP – Reps)

10 Minute Ladder:

-1 Pull-up

-2 Wall balls, 20/14#

-2 Pull-ups

-4 Wall balls

-3 Pull-ups

-6 Wall balls…etc.

*Continue adding 1 pull-up and two wall balls per round until time expires. Rx+ for C2B and 30/20#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 8 minutes:

-30 Double unders (30 sec attempts)

-5 Box jumps

-5 Burpee pull-ups

-5 Plate ground to OH

-10 OH walking lunges

WOD

Runs/KB Swings/Rests (Time)

3 Rounds for time (45min cap):

-Run 800m

-Rest 5 min

-40 KB swings, 55/35#

-Rest 5 min

*Rx+ 75/55#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 minutes:

-1 min stretch

-10/7 cal row/bike/ski

-10 shoulder kips

-5 strict TTB/knee raises

-8 split jerks, alt legs each rep

-10 hollow rocks

Skill/Strength

Split Jerk (5-5-5-5-5)

Work up to about 60% 1RM and begin sets. Increase each set if possible.

WOD

GHD Sit-ups/Wall Walks (Time)

3 Rounds for time of:

-30 GHD sit-ups

-10 Wall walks

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 12 minutes:

-1 Min stretch

-10/7 Cal bike/row/ski

-10 KB swings

-10 KB reverse lunge steps

-10 KB goblet squats

Skill/Strength

Squat Clean (1 rep every 30 sec @ 70% for 5 min)

Hang Squat Clean (1 rep every 45 sec @ 70% for 6 min)

Squat Clean (1 min AMRAP)

WOD

Rows/Burpees over Rower (Time)

For time:

-50/40 Cal row

-20 Burpees over rower

-40/30 Cal row

-15 Burpees over rower

-30/20 Cal row

-10 Burpees over rower

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

WOD

Metcon (AMRAP – Reps)

In 20 minutes, with a partner:

-200 Double unders

-100 DB shoulder to OH, left arm, 50/35#

-200 Double unders

-100 DB shoulder to OH, right arm

-200 Double unders

AMRAP alternating DB snatches in remaining time.

*RX+ 65/45#. Don’t spend longer than 4 minutes on any set of DUs.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility Ladder

Dodgeball

Skill/Strength

Sleds/Yokes (3 x 50m )

Sled push or Yoke carry

WOD

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
Rx = no partitioning. If you need to partition, do so.

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

Skill/Strength

Hang Power Clean (1 Rep EMOM 10 minutes)

WOD

Floor Presses/Bent Over Rows/Hang Power Cleans (Time)

10-9-8-7-6-5-4-3-2-1 reps of:

-Floor presses

-Bent over rows

-Hang power cleans

*Rx 95/65#, Rx+ 135/95# or higher

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch 5 minutes, then:

AMRAP 8 Minutes:

-8 Burpees

-10 Hip circle band plate step up and overs

-8 Banded squats

-10 Toes to bar

Skill/Strength

Back Squat (10-7-5-5-5-5-5)

Last 4 sets of 5 are heavy working sets. You can increase weight if needed.

Behind The Neck Jerk (10-7-5-3-1-1-1)

End with 3 heavy singles.

WOD

Wall Ball

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch 5 minutes, then:

AMRAP 8 minutes:

-20 Double unders

-8 Ring rows

-10 Roll to stands

-8 Ring dips

-10 Lunge jumps

Skill/Strength

Rope Climb (Practice)

WOD

2022 Age Group Qualifier Workout 3 (AMRAP – Reps)

As many rounds as possible in 10

minutes of:

1 rope climb

2 shuttle runs

2 rope climbs

4 shuttle runs

3 rope climbs

6 shuttle runs

4 rope climbs

8 shuttle runs

Etc.

15-ft rope climbs, 50-ft shuttle runs