CrossFit Roselle – CrossFit

Warm-up

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

Bar Muscle-ups (ME Sets Every 3 minutes for 4 sets. )

If you are unable to complete bar muscle ups, do assisted muscle ups using a band or jumping muscle ups from a box. If you are unable to string any together, do as many as possible in 1 minute and rest. Get better at the movement.

WOD

Box Jumps/KB Swings (Time)

5 Rounds for time of:

10 Box jumps, 24″/20″

15 KB swings, 55#/35#

*Rx+ 30″/24″ and 75#/55#. Masters 24″/20″ and 45#/25#. Step ups allowed for masters.

Cool Down

Yoga Poses/Stretches (No Measure)

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

CrossFit Roselle – Masters

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

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

Back Squat (3×5)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

7 Medball Clean

7 Push Up

CrossFit Roselle – CrossFit

Warm-up

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

The number of reps completed each set does not matter. What matters is that you are getting full range of motion. Use this time to warm-up and improve.

Skill/Strength

Back Squat (7-5-5-3-3-3-3)

Sets are performed every 2 minutes as a group. Increase weight each set if possible.

WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of 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 MIN:

2-4-6-8-10-12, etc. Reps of:

Power cleans, 115#/75#

Pull-ups

*One person working at a time. Continue up ladder as far as you can in 20 minutes. Complete 5 synchronized burpees every 2 minutes, and the workout starts with the burpees. Rx+ 165#/110# and muscle ups in place of pull-ups.

Scaled/Masters 95#/65#, strict ring rows, and 3 synchronized burpees.

CrossFit Roselle – Masters

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

Metcon

Wallball/Slamball (AMRAP – Rounds and Reps)

20 Minute Partner AMRAP

50 Wallball

50 Slamball

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

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

Thruster (5-5-5-5-5)

WOD

OH Walking Lunges/Box Jumps (Time)

3 Rounds for time:

20 OH walking lunge steps, 45#/35#

10 Box jumps, 24″/20″

*Rx+ 65#/45# & 30″/24″

CrossFit Roselle – CrossFit

Warm-up

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

Deadlift (3-3-3-3-3)

WOD

SDHPs/L-Sit Holds (Time)

21-18-15-12-19-6-3 Reps of:

Sumo deadlift high pulls, 75#/55#

L-sit holds (in seconds)

*Rx+ 115#/75# and L-pull-ups; scaled/masters 55#/35# and V-sit holds..

CrossFit Roselle – Endurance

Warm-up

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

WOD

Plank Holds/Rows (6 Rounds for time)

Perform 6 Rounds of the following:

1 minute plank hold

300m Row

Rest 3 minutes between rounds

*Go 100% effort on all rounds. Post row time for each round, so set rower to count down and have it ready before each plank hold.

CrossFit Roselle – Masters

Warm-up

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

Weightlifting

Front Squat (3-3-3-3-3)

WOD

DB Snatch/Plank Walk (AMRAP – Rounds and Reps)

AMRAP 10 minutes:

10 DB Snatch alternating

10 Plank Walk

CrossFit Roselle – CrossFit

Warm-up

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

WOD

Burpees/DB Snatches/DUs EMOM (Weight)

EMOTM for 30 Minutes:

5 Burpees

2 DB snatches (heavy, 1 each arm)

20 Double unders
Compare to 12/7/15. Scaled/Masters 3 burpees, 2 DB snatches, and 30 singles/round