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.

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

Rope climbs/Weighted Step-ups/Runs (Time)

5 Rounds for time of:

2 Rope climbs

20 Weighted DB step-ups, 24″/20″ with 35#/20# each hand

400m Run (or 500m Row)

*Scaled/Masters 15 Ring rows, 25#/15# DBs, and 300m Run or 375m Row. Rx+ 3 Rope climbs, 50#/35# DBs.

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

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

Row & Reverse (No Measure)

2 Rounds of the following:

350m Row

10 Reverse Burpees

Skill/Strength

Handstand Push-ups (7 min practice)

Deadlift (7 min to heavy single)

WOD

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Scaled/Masters 155#/105# and DB shoulder presses, 35#/20#. No Rx+ option.

CrossFit Roselle – Masters

Warm-up

Do What Dave Says… (No Measure)

See above

Plate Warmup (No Measure)

Using a plate:

10x Ground to OH

10x Lunge

10x Sit Up

10x Twist

10x OH Squat

Weightlifting

Bench Press (5-5-3-3-3-3-3)

2 warm up set of 5, then sets of 3 increasing weight each set.

Metcon

Death by Burpee/Pull up/Squat (AMRAP – Rounds and Reps)

Every minute on the minute until failure:

Burpee

Pull up/Ring Row

Air Squat

1 of each movement first minute. 2 the second minute. Add an additional rep each minute, until unable to complete all reps in the minute.

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

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

CFR Warm-Up 2 (No Measure)

Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.

– TTB/Kipping knee raises

– KB swings, light

– Barbell thrusters

– Mountain climber push-ups

– Quick feet

It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.

WOD

Rows/KB Swings/Pull-ups (10 Rounds for reps)

Every 3 Min for 30 Min (10 Rounds):

10 Cal Row

10 KB swings, 55#/35#

10 Pull-ups

*Absolute all out efforts each round. Masters/Scaled 7-10 Rounds of 7 cal Row, 7 KBS, 45#/25#, 7 Pull-ups or Ring rows. Rx+ 10 cal Assault bike, 10 KBS 75#/55#, 10 C2B Pull-ups.

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
*If you can, sub 10 muscle ups and 10 HSPUs for the pull-ups and dips.

Skill/Strength

OH DB Walking Lunges (50′ Walk Max Weight)

2 DBs locked out overhead. DBs are not able to touch your head or shoulders.
Must walk 25′ down and 25′ back without lowering DBs from overhead. DO NOT DROP DBs once finished.

WOD

Burpee Box Jumps (AMRAP – Reps)

AMRAP 7 Min:

Burpee box jumps, 24″/20″

*Scaled/Masters step ups allowed.

CrossFit Roselle – Masters

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Crossfit Warmup – 1 round (No Measure)

10 Pull Up / Ring Row

10 Ring Dip / Push Up

10 GHD Sit Up / V Up / Sit Up

10 GHD Back Extension / Superman

10 Overhead Squat

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

WOD

Metcon (Weight)

3 Rounds

DB Complex using 2 Dumbells:

5 Bent Row

10m Farmers Carry

5 Power Clean

10m Rack Carry

5 Front Squat

10m Rack Carry

5 Push Press

10m OH Carry
Add weight each round if possible.

CrossFit Roselle – CrossFit

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 (10 Min to work up to heavy single)

Strict 10min time cap.

WOD

“Annie-Belle” (Time)

50-40-30-20-10 rep rounds for time of:

Double unders

Abmat sit-ups

*Perform 6 snatches after each round, 115#/75#. Scaled/Masters 85#/55#. Rx+ 155#/105# snatches and sub 1/2 TTB for sit-ups.
“Isabelle” is 30 snatches for time at 135#/95#, so if you can handle the weight, do it.

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

Partner Row/Power cleans/Push-ups/Run (AMRAP – Rounds and Reps)

AMRAP 20 Min:

70 Cal Row

60 Power cleans, 115#/75#

100 Push-ups

800m Run

*Scaled/Masters 50 Cal row, 40 PC 85#/55#, 60 push-ups, 400m run. Rx+ 70 Cal Assault, 60 PC 165#/115#, 100 PUSH-UP PR or 70 Ring dips, 800m Run

CrossFit Roselle – Masters

Warm-up

Do What Dave Says… (No Measure)

See above

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

WOD

Metcon (No Measure)

20m AMRAP with a partner:

A)

10 Thruster

5 Medball Twist

B)

10 Back Squat

5 Burpee

C) 200m Run / 250m Row

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.

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

Overhead Squat (10 minutes to work up to heavy set of 5)

Prefer bar be taken from ground, but okay to use rack if necessary.

WOD

CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Scaled/Masters 40 burpees, 20 OHS @ 75#/55#, 10 ring row to deep ring dip and jump to support.