CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

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

EMOM Quick Feet/Push-ups/HSS WU (No Measure)

EMOM for 8 Min:

10 Quick feet

5 Push-ups

4 Hang squat snatches w/ bar or PVC

Skill/Strength

Power Clean (2-2-2-2-2-2-2)

Take 5 minutes to warm-up, then start your sets of doubles. Touch and go preferred.

WOD

Metcon (Time)

For time:

15-12-9-6-3 reps of:

Pull-ups

*Run 200m after each round. Scaled/Masters sub ring rows as needed. Rx+ 10-8-6-4-2 Ring MUs.

CrossFit Roselle – Masters

Warm-up

Yoga Poses/Stretches (No Measure)

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

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Snatch (1 Rep EMOM 10 minutes)

Squat or power.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

10 Unbroken Push-presses

15 Air Squats

200m Run

*Record rounds and reps. Post weight used in notes.

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

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

Burpees/TTB/OH Squat WU (No Measure)

EMOM 6 minutes:

4 Burpees

4 Toes to bar/V-ups

4 OH squats w/ bar or PVC

WOD

EMOM DB Thrusters/Double Unders (Weight)

EMOM for 20 Minutes:

Even: 10 DB thrusters, 35#/20#

Odd: 40 Double unders

*Scaled/Masters 7 DB Thrusters and 50 singles. Rx+ 50#/35# & 50 DUs.

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 MIN:

200 Abmat sit-ups, then

12 rounds of:

– 12 pull-ups

– 12 lateral burpees over plank hold (one partner holds plank while partner does 12 burpees jumping over)

*For the 12 rounds, one partner completes the 12 pull-ups and then 12 burpees, then switch. Rx+ for chest to bar pull-ups and planks on PUSH-UP PR)

CrossFit Roselle – Masters

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

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.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Min:

25 Pull-ups/Ring Rows

25 Wall balls

25 Cal Row

25 Hand release push-ups

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

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

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

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Back Squat (1 Rep EMOM 10 Minutes)

Spend 5 minutes warming up and then start the clock. Try and increase weight each rep if possible.

WOD

TTB/Box Jumps (Time)

3 Rounds for time of:

20 Toes to bar

15 Box jumps, 24″/20″

*Scaled/Masters sub V-ups for TTB and step-ups allowed. Rx+ 30″/24″.

CrossFit Roselle – Masters

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Row/Standard Warm-up (No Measure)

Row 500m

Standard warm-up x 1

10 Pull-ups/Ring rows

10 Ring dips/push-ups

10 GHD sit-ups/V-ups

10 Back extensions/supermans

10 OH squats with bar/pvc

Metcon

Row/DL/Burpee (No Measure)

For 18 minutes , on the minute, alternate through:

1) 100-150m Row

2) 5 Deadlift 185#/135#

3) 7-10 Burpees

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

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

Box Jump/Roll to Stand/Handstand (No Measure)

-Box Jumps

-Roll to Stand (sub sit-ups)

-Handstand Hold (sub overhead barbell hold)

*20 seconds on/10 seconds off x 3 rounds.

Skill/Strength

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

Do a few warm-up sets and the start on your working sets of 5.

Handstand Push-ups (4 x ME)

Do a few warm-up reps, then start on your ME sets.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 minutes:

10 Ring push-ups

10 Sumo deadlift high pulls, 75#/55#

*Scaled/Masters 10 Push-ups and 55#/35#. Rx+ 10 Ring dips and 115#/75#.

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

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

Row/Standard Warm-up (No Measure)

Row 500m

Standard warm-up x 1

10 Pull-ups/Ring rows

10 Ring dips/push-ups

10 GHD sit-ups/V-ups

10 Back extensions/supermans

10 OH squats with bar/pvc

Skill/Strength

Weighted Pull-ups (5-5-5-5-5)

Use bands as needed. Find smallest band that you can do 5 unbroken reps with, and complete 5 sets.

WOD

Rows/Burpees/Double Unders (Time)

AMRAP 18 Min:

500m Row

21 Burpees

50 Double unders

*Scale/modify burpees as needed. Sub 100 singles for 50 DUs.