4/23/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson stretch 30 sec/side

20 Walking lunges

20 Shoulder kips

10 PVC pass throughs

10 PVC around the worlds

10 Frog hops

10 Burpees



Burgener Warm-up

Skill

Snatch (1 Rep EMOM 10 Minutes)

WOD

Snatches/L Pull-ups (Time)

5 Rounds for time of:

3 Snatches

7 L Pull-ups

*Use 75% of heaviest single for the day. Don’t worry so much about your time today – focus on perfect form and strict standards.


4/23/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Agility Ladder (No Measure)

Agility Ladder

– follow up each trip with 10 reps of one of the following:

–Pull-ups x 2

–Push-ups x 2

–Sit-ups x 2

–Supermans x 1

–Mountain climber hip stretches x 1

–Squats x 2

WOD

Metcon (Weight)

5-7 Rounds of:

10 Quick feet

10 KB swings

10 Burpees

*One group goes while second group rests, then switch. Each group starts each round together. Rest approximately 2 minutes between rounds. Go as fast as possible each round.


4/21/18 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 (Weight)

AMRAP 20 Min:

16 Wall walks

2 Heavy sled pushes (down & back = 1)

400m Run

*Rx+ Sub 100′ HS walk for the wall walks. Only 1 partner working at a time, except both partners run together. Go as heavy as possible on the sleds.


4/20/18 CF

CrossFit Roselle – CrossFit

Warm-up

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.

WOD

Deadlifts/Wall Balls/Rope Climbs (Weight)

EMOM 30 Minutes:

Minute 1: 2 Heavy deadlifts

Minute 2: 10 Wall balls, 20#/14# to 10’/9′

Minute 3: 1 Rope climb, 18’/15′

*Pick a heavy DL weight and stick with it if possible. Rx+ for 12’/10′ targets and 2 rope climbs/round.


4/19/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Warm-up 3 (No Measure)

Bear crawl

Backwards crab walk

Inch worm push-ups

Frog hops

*Handstand kick ups after each movement.

Skill/Strength

Back Squat (5-5-5-5)

10 Hollow rocks after each set.

Metcon (Weight)

Double unders/jump rope for 10 minutes.

– EMOM, stop and do 5 KB deadlifts. The workout starts with deadlifts.


4/19/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson stretch 30 sec/side

15 Shoulder kips

10 MC hip stretches

5 Burpee pull-ups



AMRAP 5 Minutes:

25′ Frog Hops

25′ Handstand walk

Skill/Strength

Bench Press (3RM)

WOD

Metcon (AMRAP – Reps)

EMOM 20 Minutes:

30 Sec of double unders for reps

30 Sec plank hold

*Record number of DUs completed. If you cash out before time expires, row for remaining time. Rx+ for triple unders.


4/918/18 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson stretch 30 sec/side

10 PVC pass throughs

10 PVC around the worlds (5 each side)

EMOM 6 Minutes:

– 6 Lunge jumps

– 5 KB swings

– 4 MC push-ups

– Handstand hold in remaining time

Skill/Strength

Weighted Step Ups (5-5-5-5)

Use 20″ box. Holding barbell in back rack position, step up on the box using one leg. Stand to full extension and then return to ground. Finish all reps with one leg before switching to other leg.
5 reps each leg.

WOD

Rows/Toes to Bar/Quick Feet (AMRAP – Rounds and Reps)

AMRAP 15 Min:

20/14 Cal Row

15/11 TTB

10 Quick Feet (5 each side)

Rest 30 seconds after each round. This is about the time it takes to walk back up to the rower and set up, so don’t hesitate after completing a round. Sub kipping knee raises or V-ups if needed.


4/18/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Agility Ladder (No Measure)

Agility Ladder

– follow up each trip with 10 reps of one of the following:

–Pull-ups x 2

–Push-ups x 2

–Sit-ups x 2

–Supermans x 1

–Mountain climber hip stretches x 1

–Squats x 2

Skill/Strength

Push Press (5-5-5-5)

Do 10 V-ups after each set.

WOD

Metcon (Time)

21-15-9 reps of:

Box jumps

Pull-ups

Burpees


4/17/18 CF

CrossFit Roselle – CrossFit

Warm-up

Barbell Warmup (No Measure)

Row 500m

10 Straight legged deadlifts

10 Good mornings

Front rack stretch

Shoulder press grip:

– 5 Dip shrugs

– 5 Dip shrug high elbows

– 5 Hang muscle cleans

– 5 Shoulder presses

– 5 Front squats

Snatch grip:

– 5 Dip shrugs

– 5 Dip shrug high elbows

– 5 Muscle snatches

– 5 OH squats

Skill/Strength

Hang Power clean x 2 + Jerk (1-1-1-1-1-1-1)

Complete 2 hang power cleans and then 1 jerk without setting down barbell

WOD

Box Jumps/HPCs/Shoulder to OH (Time)

5 Rounds for time of:

10 Box jumps, 24″/20″

7 Hang power cleans, 135#/95#

4 Shoulder to OH, 135#/95#

*Rx+ 30″/24″ & 185#/125#


4/16/18 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

Run around cage 5 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.).

WOD

Metcon (No Measure)

Every 3 Minutes for 30 minutes (10 rounds):

– 10 Air squats

– 15 KB swings (light and fast)

– 10 Kipping knee raises/toes to bar

*newer members scale KB swings as needed