CrossFit Roselle – CrossFit

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Snatch (2-2-2-2-2-2)

Does not have to be touch and go, but each set should be completed in 20 seconds or less.

WOD

Sit-ups/Squats/Push-ups/Burpees (Time)

For time:

200 Abmat sit-ups

150 Air squats

100 Push-ups

50 Burpees

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Metcon (3 Rounds for time)

3 Rounds, each for time of:

Row 750m

20 Burpee box jump overs, 24″/20″

Row 750m

*Rest 5 minutes between rounds. Record times of each round.

CrossFit Roselle – Masters/Beginners

Warm-up

Medball clean into wall ball/OH barbell stretch (No Measure)

2 Rounds of:

10 Med ball cleans into wall ball shots

1 Minute OH barbell stretch on foam roller

Gymnastics

Muscle-ups (Muscle up practice/progressions)

WOD

2016 Master’s Online Qualifier Event 4 (55-59) (Time)

For time (20min cap):

55 Burpees

34 Overhead squats, 75#/55#

21 Ring Dips

CrossFit Roselle – CrossFit

Warm-up

KB Swings/Box jumps/Quick Feet (No Measure)

3 Rounds of:

10 KB swings

10 Box jumps

10 Quick feet (each foot)

Skill/Strength

Warm-up (No Measure)

Hang Power Clean Practice

– work up to workout weight

WOD

2016 Master’s Qualifier Event 3 (AMRAP – Reps)

AMRAP 15 MIN:

55 Double unders

15 Chest to bar pull-ups

5 Hang power cleans, 155#/105#

CrossFit Roselle – CrossFit

Warm-up

Medball clean into wall ball/OH barbell stretch (No Measure)

2 Rounds of:

10 Med ball cleans into wall ball shots

1 Minute OH barbell stretch on foam roller

Gymnastics

Muscle-ups (Muscle up practice/progressions)

WOD

2016 Master’s Online Qualifier Event 4 (Time)

For time (20min cap):

55 Burpees

34 Overhead squats, 95#/65#

21 Muscle ups

CrossFit Roselle – Masters/Beginners

Warm-up

Floor Stretches (No Measure)

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

Double Unders (No Measure)

Practice DU’s for 2 minutes

Cards (No Measure)

Suit and rank determine work.
with and unweighted Barbell

Spade = Straight Legged DL

Heart = Bent over Row

Club = Hang Power Clean

Diamond = Push Jerk

Gymnastics

Ring Dips

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

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

Skill/Strength

Deadlift (1RM)

WOD

1016 Master’s Online Qualifier Event 1 (Time)

21-15-9 reps for time of:

Row (calories)

Thrusters, 95#/65#

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

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

Metcon

Metcon (No Measure)

With a partner, 4 minutes each:

Sled Pull

Plate to Overhead

Farmer’s Carry

Plank

100 Meter Sprint

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 (Time)

For time 20min cap:

100 Toes to bar

200m Partner carry

150 Sumo deadlift high pulls, 55#/35#

200m Partner carry

200 Abmat sit-ups

*Only 1 partner working at a time, except partner carries. If you are unable to carry your partner, grab a sandbag, KB, or any heavy object.

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Weightlifting

Clean and Jerk (1 Rep EMOM 10 Min)

WOD

5k Run (Time)

Max Effort 5k Run