1/15/21 Extra Work

CrossFit Roselle – Open Gym

Deadlift (Up to 3 reps EMOM 10 minutes)

Work up to a heavy-ish set of 3. Then start. Record total reps completed, post weight used in notes.


1/14/21

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 minutes

Sampson stretch

Barbell front rack stretch

Dip shrug high elbows

Muscle cleans

AMRAP 5 Minutes:

-5 Hang power cleans

-3 Burpees

-5 Roll to stands

*Increase weight each round

WOD

HPCs/BOBs/Rows (Time)

5 Rounds for time of:

-5 Hang power cleans, 135#/95#

-10 Burpees over bar

-15 Cal row

*Rest 3 minutes between rounds. Rx+ 185#/125#, bar facing burpees, and 20/15 assault bike calories.


1/14/21 Extra Work

CrossFit Roselle – Open Gym

A: Bench Press (5-5-5-5)

Complete one set B right after set of A.

B: Bent Over Row (5-5-5-5)

Complete one set B right after set of A.


1/13/21 CF

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

Shoulder Press (10-8-5-3-3-3-3)

WOD

Box Jumps/Pull-ups (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

5 Box jumps, 30″/24″

6 Pull-ups

*Rx+ for 1 Strict pull-up + 2 Kipping pull-ups + 3 Butterfly pull-ups without coming off bar.


1/13/21 Extra Work

CrossFit Roselle – Open Gym

Metcon (Time)

15 minutes of constant movement. Can be rowing, running, biking, step-ups, etc. Can even be a combination of movements like sit-ups, squats, push-ups, pull-ups, etc. Any movement. Medium level intensity. Record movement(s) in notes.


1/12/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 15 minutes:

Row/Bike 2 min

Rotator cuff WU

Hip circle band WU

AMRAP remaining time:

-10 lunge step backs w/ barbell

-5 back squats

-5 push presses

-5 pull-ups

Skill/Strength

Back Squat (10-8-5-3-3-3)

Reverse lunge steps (10-8-8-6-6)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.

WOD

500m Row (Time)

Max Effort 500m Row


1/12/21 Extra Work

CrossFit Roselle – Open Gym

Quick Feet/Burpees (AMRAP – Reps)

EMOM 15 Minutes:

-10 Quick feet

-AMRAP burpees until 30 seconds

*Only work 30 seconds/minute. Record total number of burpees completed each round and add up for total score.


1/11/21 Extra Work

CrossFit Roselle – Open Gym

4 Minute Plank Hold (Time)

Accumulate 4 minute plank hold. Record total time to complete, including rest.


1/11/21 CF

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

Rows/KB Swings/HR Push-ups/Slam Ball Side Throws (AMRAP – Rounds and Reps)

AMRAP 28 Minutes:

-28 Cal Row

-28 KB Swings, 55#/35#

-28 HR Push-ups

-28 Slam ball side throws, 30#/20#

*Slam ball throws are against wall – throw from the side in a twisting motion. 14 from one side, 14 from the other.


1/9/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Rollout/stretch 10 minutes

Row/bike 2 minutes

Standard WU x 2

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min:

-5 Front squats, 115/75

-10 Box jumps, 24/20

-15 Sit-ups

-20 Double unders

*Rx+ 165/110, 30/24, GHD, UB DUs