CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes (Row, bike, run, jumping jacks, etc.)

AMRAP 5 minutes:

-3 Burpees

-4 Roll to stands

-5 KB/DB swings

-6 Lunge jumps

WOD

Support Your Local Box Workout 2 (Time)

For time:

100 double-unders

21 burpees

75 double-unders

15 burpees

50 double-unders

9 burpees

Time cap: 15 minutes
Imaginary DUs if no rope. Sub 2x singles. Push yourself to finish AFAP!

Skill/Strength

Deadlift (Heavy set of 5 in 15 minutes)

Clock starts immediately after finishing WOD. If you don’t have heavy weight, deadlift whatever you have until you reach 10,000#/6500# (ex. 100# x 100 reps = 10,000#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

AMRAP 5 Minutes:

-10 Quick feet

-8 Roll to stands

-6 Lunge jumps

-4 MC Push-ups

-2 Strict Pull-ups/Bent over rows

WOD

Metcon (Weight)

EMOM 30 Minutes:

-Min 1: 16 DB bent over rows (8/arm)

-Min 2: 14 DB push-presses (7/arm)

-Min 3: 12 Weighted DB step-ups (6/leg)

*Use barbell if needed, likely cut reps to 8-12 depending on weight. If you can’t do weighted step-ups, weighted squat jumps are a good sub.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

2 Rounds:

10 Plate ground to OH

10 OH walking lunges

10 Burpees

10 Pull-ups/ring rows/bent over rows

Skill/Strength

Reverse lunge steps (10-10-8-8-8)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Increase reps if lighter weight. You could also sub weighted lunge jumps.

WOD

Metcon (AMRAP – Reps)

AMRAP 20 Minutes:

-Turkish get-ups, alt arms each rep. Note weight used to comments.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

10 Pull-ups/bent over rows

10 Push-ups

10 Sit-ups

10 Supermans

10 Squats

10 Burpees

2 Minutes Cardio (rowing/running/jump rope/jumping jacks)

Skill/Strength

Power Clean (1 Rep EMOM 10 Min)

If you can’t go heavy, do multiple reps each minute. Do single arm DB or KB if you don’t have a barbell.

WOD

Metcon (Time)

5 Rounds for time of:

-15 Pull-ups/Ring rows/bent over rows

-20 Dips/Push-ups

-25 Sit-ups

-30 Air squats

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

3 Rounds of:

10 Pull-ups/ring rows/bent over rows

10 Push-ups

10 Sit-ups

10 Squats

WOD

5 Mile Run (Time)

Run 5 miles for time.
Scale as needed.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

AMRAP 5 Minutes:

30 DUs (do imaginary DUs if no rope)

5 MC Push-ups

5 Ring rows (sub bent over rows)

5 Wall squats

Skill/Strength

Back Squat (10-8-6-4-4-4-4)

Do more reps w/ lighter weight. Do single leg squats or weighted step ups if needed.

WOD

Metcon (3 Rounds for reps)

3 Rounds of the following:

AMRAP 4 minutes:

-5 DB cleans left arm

-5 DB split jerks left arm

-5 DB cleans right arm

-5 DB split jerks right arm

-30 DUs (sub imaginary DUs if no rope)

*Rest 3 minutes between rounds. Post weight used to comments.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Run in place 1 minute

High knees 30 sec

Butt kicks 30 sec

Jumping jacks 1 minute

10 Burpees

10 Roll to stands

10 Ring rows (sub bent over rows)

10 Lunge jumps

Skill/Strength

Biceps Curl (10-8-6-4-4-4-4)

Work up to heavy set of 4 reps, barbell or dumbbell. Increase reps if lighter weight.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

-10 Roll to stands

-10 Box jumps
Note height of box used. If you don’t have a box, take a broom stick or similar and place on chair or couch and jump over each rep.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Run in place 1 minute

High knees 30 sec

Butt kicks 30 sec

Jumping jacks 1 minute

10 Push-ups

10 Ring rows (bent over rows work)

10 Hollow rocks

10 Supermans

10 Air squats

Skill/Strength

Deadlift (10-8-6-4-2-2-2)

Do more reps w/ lighter weight. You can even sub single leg DLs if needed.

WOD

Support Your Local Box Workout 1 (AMRAP – Reps)

10-min. AMRAP:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

50-lb/35-lb dumbbells
Note any subs to comments. Register here – https://games.crossfit.com/register/open?_ga=2.46526055.1302786455.1586130197-682252730.1564361329

CrossFit Roselle – CrossFit

Warm-up

Home Warm Up 2 (No Measure)

Up/down dog

Child’s pose

Calf stretch

KB/DB squat stretch

MC Hip stretch

Arm across chest shoulder stretch

Wall angels

10 Inch worm push-ups

Skill/Strength

Weighted Pull-ups (4 sets x 5 reps)

Do a couple of warm-up sets, then perform 4 challenging working sets. Single arm rows can be substituted if needed, and increase reps if lighter weight is used.

WOD

Metcon (Time)

For time:

-Cardio for 5 minutes

-50 floor wipers

-Cardio for 5 minutes

-100 air squats

*Over and back = 1 rep for the floor wipers. Use any weight you have to act as a counter balance. Cardio can be jump rope, row, bike, run, burpees, wall runs, etc.

CrossFit Roselle – CrossFit

Warm-up

Home Warm Up 4 (No Measure)

3 Rounds of:

Sampson stretch

10 Ring rows

10 Push-ups

10 Hollow rocks

10 Supermans

10 Air squats

Skill/Strength

Reverse lunge steps (Heavy set of 8)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Work up to heavy set of 8. Do more reps w/ lighter weight if needed.

WOD

Death By Burpees (AMRAP – Rounds and Reps)

Do 1 burpee the first minute, 2 burpees the second, 3 burpees the third, etc. Continue adding 1 burpee each minute until you cannot complete the required number of burpees within the minute.
Each rep must be a jump and clap overhead for it to count Rx!!!