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.

CrossFit Roselle – CrossFit

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Yoga Poses/Stretches (No Measure)

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

CFR Warm-up 3 (No Measure)

Tabata style – 20 seconds on/10 seconds off. Rotate through 3 full rounds:

Handstand hold (or HSPUs)

Roll to stands (or pistol roll to stands)

Box jumps

Sumo deadlift high pull

Hang squat snatch w/ PVC or barbell

*Sub OH barbell holds/presses, V-ups, and step-ups as needed.

Skill/Strength

Shoulder Press (10-7-5-3-3-3-3)

EOMOM as a group. Warm-up sets are built in. If you can do HSPUs, see below.

Handstand Push-ups (10-15 reps EOMOM 14 minutes)

WOD

Metcon (3 Rounds for reps)

3 Rounds of the following for total reps:

– In 4 minutes, complete the following:

Row 500m

As many box jumps as possible in remaining time, 24″/20″

Rest 3 minutes between rounds. Step-ups not allowed for Rx.

*Scaled/Masters – step ups are allowed. Rx+ 30″/24″

CrossFit Roselle – Masters

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

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

Weightlifting

Lunge, Squat Complex 1 (1-1-1-1)

5x Backward Lunge Left Leg

5x Backward Lunge Right Leg

5x Back Squat

Metcon

Push Press/Row (Time)

20 Push Press

300m Row

15 Push Press

300m Row

10 Push Press

300m Row

5 Push Press

300m Row
Pick a starting weight and increment for the Push Press, for example:

15+5 – 15,20,25,30

35+10 – 35,45,55,65

45+15 – 45,60,75,90

65+20 – 65,85,105,125

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.

Skill/Strength

Deadlift (12 minutes to work up to heavy set of 3)

WOD

DUs/Sit-ups/Lunge jumps (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

30 Double unders

20 Abmat sit-ups

10 Lunge jumps

*Scaled/Masters 50 singles/15 Sit-ups/7 Air squats. Rx+ 30 UB DUs, 15 TTB, 6 Reverse lunge steps, 185#/125# (front rack position, no racks)

CrossFit Roselle – CrossFit

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Yoga Poses/Stretches (No Measure)

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

Med ball cleans/MCHS/Shoulder kips (No Measure)

20 seconds on/10 seconds off x 3 rounds:

Med ball cleans w/ bounce at bottom

Mountain climber hip stretch

Shoulder kips

WOD

DB Thrusters/Burpees (Time)

21-18-15-12-9-6-3 rep rounds for time of:

DB Thrusters, 50#/35#

Burpees

*Scaled/Masters 35#/20#. No Rx+ option, just go AFAP.

CrossFit Roselle – Masters

Warm-up

Floor Stretches (No Measure)

On floor: Side roll, hip raises, cat/camel, etc..

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

Weightlifting

Deadlift (5-5-3-3-1-1-1-1)

Work up to a heavy single.

Metcon

Metcon (Time)

10-9-8-7…3-2-1 Burpees

2-4-6-8…16-18-20 Sit Ups

Alternate between Burpees and Sit Ups until all reps are complete. Burpees are done on one side of the gym, Sit Ups on the other.

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 (No Measure)

Tabata style: 20 seconds on, 10 seconds off. Move from one exercise to the next until 3 full rounds completed:

– Double unders

– Pull-ups

– Dips – Ring or stationary

– Hollow rocks

– Supermans

– OH squats

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.

Skill/Strength

Clean and Jerk (1 Rep EMOM for 10 Min)

WOD

Row/Pull-ups/Clean & Jerks (Time)

For time:

500m Row

50 Pull-ups

5 Clean & Jerks @ 80% of above.

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

Rows/Power cleans/Bar Over Burpees/Rope climbs (AMRAP – Rounds and Reps)

AMRAP 20 Min:

40 Cal Row

30 Power cleans, 135#/95#

20 Bar over burpees

10 Rope climbs, 18’/15′

*Scaled/Masters 95#/65# & 50 jumping pull-ups for rope climbs. Rx+ 185#/135#

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

Pull up/RDL/DU/OHS (AMRAP – Rounds and Reps)

With a partner, in 20 minutes complete as many rounds and reps as possible of:

50 Pull Ups or Ring Rows

50 Romanian Deadlifts

50 Double Unders and/or 100 Single Unders

50 Overhead Squat
Only one partner works at a time, while the other partner rests. Use same bar for RDL and OHS.

Cool Down

Yoga Poses/Stretches (No Measure)

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

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

Handstand Walk (practice)

WOD

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
Scaled/Masters 7 dips/push-ups, 35 Wall balls 20#/10# to 9′ target, 150 singles.