CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

Skill/Strength

Hang Power Clean (1 Rep EMOM 10 minutes)

WOD

Floor Presses/Bent Over Rows/Hang Power Cleans (Time)

10-9-8-7-6-5-4-3-2-1 reps of:

-Floor presses

-Bent over rows

-Hang power cleans

*Rx 95/65#, Rx+ 135/95# or higher

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch 5 minutes, then:

AMRAP 8 Minutes:

-8 Burpees

-10 Hip circle band plate step up and overs

-8 Banded squats

-10 Toes to bar

Skill/Strength

Back Squat (10-7-5-5-5-5-5)

Last 4 sets of 5 are heavy working sets. You can increase weight if needed.

Behind The Neck Jerk (10-7-5-3-1-1-1)

End with 3 heavy singles.

WOD

Wall Ball

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch 5 minutes, then:

AMRAP 8 minutes:

-20 Double unders

-8 Ring rows

-10 Roll to stands

-8 Ring dips

-10 Lunge jumps

Skill/Strength

Rope Climb (Practice)

WOD

2022 Age Group Qualifier Workout 3 (AMRAP – Reps)

As many rounds as possible in 10

minutes of:

1 rope climb

2 shuttle runs

2 rope climbs

4 shuttle runs

3 rope climbs

6 shuttle runs

4 rope climbs

8 shuttle runs

Etc.

15-ft rope climbs, 50-ft shuttle runs

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min:

-50 Toes to bar

-40 Sledgehammer strikes

-300m Run

-2 25m sled pushes

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility ladder

Dodgeball

Skill/Strength

Overhead Squat (Heavy single in 15 minutes)

WOD

2022 Age Group Quarterfinal Workout 2 (Time)

For time:

50 Overhead Squats

40 Bar-Facing Burpees

40 Back-Rack Walking Lunges

30 Bar-Facing Burpees

30 Cleans

20 Bar-Facing Burpees

20 Single-Leg Squats

10 Muscle-Ups

*95/65#. 20 minute time cap.

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

WOD

5k Run (Time)

Max Effort 5k Run

5k Row (Time)

Max Effort 5k Row

Skill/Strength

Shoulder Press (1RM in remaining time)

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

WOD

GHD Sit-ups/Devil’s Presses/DUs/Pull-ups (Time)

5 Rounds for time of:

-20 GHD sit-ups

-10 Devil’s presses, 40/25#

-50 Double unders

-10 Pull-ups

*Rest 3 minutes between rounds. Rx+ 50/35# and C2B pull-ups.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Sampson stretch

Half pigeon

Hip circle band WU

30 Walking lunges

*Start front squats

–

During front squat rests, do:

Laying twister stretch

Rotator cuff WU

20 Push ups

Skill/Strength

Front Squat (10-7-5-3-3-3-3-3)

Bench Press (10-7-5-3-3-3-3-3)

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

Burgener WU

Skill/Strength

Snatch (1 rep EMOM 10 min)

WOD

Amanda (Time)

1 Round for time of 9-7-5 reps of:

Ring Muscle-ups

Snatch, 135#/95#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group WU

Dodgeball

WOD

Metcon (Time)

For time (30min cap):

Buy in: 100 Burpee box jumps, then

10-20-30-40-50 reps of:

-Row cals

-Toes to bar

-Handstand push-ups

Rx+ Burpee box jump overs, bike cals.