3/24/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Floor Stretches (No Measure)

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

Warm-up (No Measure)

Specific Warmup
Calf Stretch, Arm Bar

Crossfit Warmup – 2 Rounds (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

Skill/Strength

Push Jerk

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Push Jerk

Jumping Pull Up


3/23/16 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up

Agility Ladder (No Measure)

Gymnastics

Handstand Walk (4 x 25′)

WOD

Metcon (Time)

3 Rounds for time of:

300m Row

20 Burpees

10 Split jerks, 135#/95#


3/22/16 CF

CrossFit Roselle – CrossFit

Warm-up

Crossfit Warmup – 2 Rounds (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

Front Squat (2-2-2-2-2)

Bench Press (5-5-5-5)

WOD

1-Mile Run (Time)

Max Effort 1-Mile Run


3/22/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Warm-up (No Measure)

Specific Warm-up
Hip Openers

Scorpion

Weightlifting

Front Squat (5×3)


3/21/16 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

8 Med ball cleans

8 Strict toes to bar

4 Vertical jumps

Weightlifting

Hang Power Clean (1 Rep EMOM 10 Min)

WOD

Metcon (Time)

5 Rounds for time of:

10 Box jumps, 24″/20″

15 KB swings, 55#/35#


3/19/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Do What Dave Says… (No Measure)

See above

Crossfit Warmup – 2 Rounds (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

WOD

Metcon (No Measure)

20 Minute Partner AMRAP

55 Deadlift

55 Wallball

55 Calorie Row

55 BB Push Press
Scaling: ~65% 1RM for the DL

75#/55# for the Push Press


3/19/16 CF Partner

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:

5 Pull-ups (strict if possible)

10 Push-presses, 95#/65#

15 Abmat sit-ups

*Partners alternate movements for the entire workout. Scale weight so that first few rounds can be done unbroken.


3/18/16 CF

CrossFit Roselle – CrossFit

Warm-up

Crossfit Warmup – 2 Rounds (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

WOD

Metcon (AMRAP – Reps)

AMRAP 13 Minutes:

55 Deadlifts, 135#/95#

55 Wall Balls, 20#/14#

55 Cal row

55 Hand release push-ups

*Rx+ 16.4 – 225#/155#, HSPUs


3/17/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

5k Row (Time)

Max Effort 5k Row


3/17/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

200m Run (No Measure)

Floor Stretches (No Measure)

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

Med Ball/MCHP/Shoulder Kip (No Measure)

– Med ball cleans (bounce at bottom each rep)

– Mountain climber hip stretch

– Shoulder kip/pull-ups

20 seconds on/10 seconds off, 3 times through

Weightlifting

Turkish Get Up (1-1-1-1-1)

WOD

Metcon (Time)

3 Rounds of

400m Run -or- 500m Row

21 KB Swing

12 KB Push Press
6 KB Push Press each arm. Use same weight for Swings and Push Presses.