CrossFit Roselle – Masters/Beginners

Warm-up

400m Warmup Run (No Measure)

Agility Ladder (No Measure)

Max Height Box Jump (Distance)

WOD

Metcon (Time)

5 rounds

5 Deadlifts

7 Burpee jump overs
Deadlifts at 75% of 1RM

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Metcon (5 Rounds for time)

5 Rounds of:

30 Quick feet (15 each foot)

20 Sprawl jumps

500m Row

*Rest 3 minutes between rounds. Shoot for negative splits, so start off at 50% and build up.

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

Shoulder Press (3-3-3-3-3)

WOD

KB Swings/Burpees/Rope Climbs (Time)

10-9-8-7-6-5-4-3-2-1 Reps for time of:

KB swings, 75#/55#

Burpees

*Complete 1 rope climb after each round, 18’/15′

CrossFit Roselle – CrossFit

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Weightlifting

Snatch (1 Rep EMOM 10 Min)

Start at 65% 1RM and increase 5-10# each rep if possible. If you fail, wait until next rep and try again. If you fail again, reduce weight and complete remaining reps. Do not end on a failure.

WOD

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

CrossFit Roselle – Masters/Beginners

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

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

WOD

Metcon (Time)

3 Rounds

DB Complex using 2 Dumbells:

6x Snatch

6x Upright Row

6x Press

6x Push Press

6x Bent Over Row

30 Walking Lunges

CrossFit Roselle – CrossFit

Warm-up

SDHP/Thruster/TTB (No Measure)

2 Rounds of:

10 Sumo deadlift high pulls

10 Thrusters

10 V-ups

Skill/Strength

Max Height Box Jump (Distance)

WOD

Deadlifts/Pull-ups/Dips (Time)

10-8-6-4-2 Reps for time of:

Deadlifts, 225#/155#

Pull-ups

Dips

*Rx+ 315#/205# & Muscle ups

CrossFit Roselle – Masters/Beginners

Warm-up

200m Run (No Measure)

Do What Dave Says… (No Measure)

See above

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

Metcon

Metcon (Time)

WOD: For total time:

Run 200m

Rest 30 seconds

Run 400m

Rest 60 seconds

Run 800m

Rest 90 seconds

Run 400m

Rest 60 seconds

Run 200m

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

Sleds/Sprints/Wall Climbs/Tire Flips/ (No Measure)

AMRAP 20 Min:

Sled pushes

Sprints

Wall Climbs

Tire Flips

*5 minutes each station. Go hard when it’s your turn and earn your rest. And try to have a little fun while you’re at it 😉

CrossFit Roselle – CrossFit

Warm-up

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

Skill/Strength

Back Squat (1RM)

WOD

Runs/Farmer’s Carries (Time)

3 Rounds for time:

200m Farmer’s Carry

400m Run

Record time and weight used.

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Burpees/Run/Row (5 Rounds for time)

Complete 5 Rounds, each for time of:

15 Burpees

400m Run

500m Row

*Rest 3 minutes between rounds. Complete 1st round at 50% effort, 2nd round at 70% effort, and rounds 3-5 at 90% effort. Record individual round times and post.