CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10min:

Run 800m

25 Shoulder kips

20 Mountain climber hip stretches

15 OH squats

10 Burpee box jump overs

5 Rope climbs

Skill/Strength

WOD

Deadlift (15 minutes to work up to heavy single)

Double Unders/Med Ball Twists/Box Jumps (Time)

5 Rounds for time (12 min cap):

30 Double unders

20 Med ball twists, 20#/14#

10 Box jumps, 24″/20″

*Scaled/Masters 50 singles, 14#/10# Med ball twists, and step-ups allowed. Rx+ UB DUs, 20 GHD sit-ups, and 24″/20″ box jump overs (no touching of box).

CrossFit Roselle – Open Gym

Snatch from Blocks (3-3-3-3-3)

Start with bar at knee level. Warm-up to a semi-heavy weight and start your sets. Increase each set if possible.

Snatch Balance (1-1-1-1-1-1-1)

Work up to heavy single and start sets. Increase each set if possible.

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 (AMRAP – Rounds and Reps)

AMRAP 20 Min:

200 Abmat sit-up buy-in (130 TTB sub), then:

Unbroken pull-up set (min 5 reps)

10 Quick feet

5 Box jumps, 24″/20″

10 Handstand push-ups

*After the buy-in, partner A will work through an entire round while partner B rests. Then switch. Continue this pattern until time expires. Sub 10 DB shoulder presses for HSPUs. Banded pull-ups recommended over ring rows. Rx+ for C2B Pull-ups and 30″/24″.

CrossFit Roselle – Masters

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 (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

150 Abmat sit-up buy-in (sub 100 TTB), then:

5 Hang power cleans

5 Push presses

10 Quick feet

*Once finished with the buy-in, partner A will work through all movements while partner B rests, then switch. Continue in this pattern until time expires.

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.

Skill/Strength

Power Clean (1 Rep EMOM 20 Minutes)

Start 75# below your 1RM and increase by only 5 pounds each rep. If you miss a rep, do not add weight. Make a second attempt the next minute. If you fail twice at same weight, then you take off 10-20 pounds and remain at that weight for remaining sets.

WOD

Squat Cleans/Front Squats/Jerks/Double Unders (AMRAP – Rounds and Reps)

AMRAP 7 Minutes:

1 Squat Clean

2 Front Squats

1 Jerk (split or power)

30 Double unders

*For barbell work, you cannot set down bar in middle of round or it does not count. Rx+ for UB DUs. Record weight used. Sub 40 single unders if needed.

CrossFit Roselle – Open Gym

Hang power snatch + Hang squat snatch + Squat snatch (1-1-1-1-1-1-1)

Perform all 3 components without setting down bar
Start around 60% and increase only if all 3 reps are good.

Snatch Grip Deadlift (2-2-2-2-2-2)

Weight is heavy. Maintain proper back angle during each rep. Go heavier than last week if form is good.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

12 Min AMRAP:

Run 200m

10 Shoulder kips

5 Med ball cleans w/ bounce at bottom

10 DB power snatches w/ light weight and perfect form

20 Duck walk steps

WOD

Slightly Scaled Regional WOD 17.2 (Time)

21-15-9 Reps for time of:

DB Snatches, alternating arms, 75#/50#

Ring Dips

*Regional WOD is supposed to be 80#/55#, but due to limited quantities, we are going with 75#/50#. Scale weight and perform banded ring/stationary dips as needed.

5k Row (Time)

Max Effort 5k Row

CrossFit Roselle – Masters

Warm-up

Warm-up (No Measure)

12 Min AMRAP:

Run 200m

10 Shoulder kips

5 Med ball cleans w/ bounce at bottom

10 DB power snatches w/ light weight and perfect form

20 Duck walk steps

WOD

DB Snatches/Dips (Time)

21-15-9 Reps for time of:

DB Snatches, alternating arms, 50#/35#

Dips

*Scale weight as needed. Use band if necessary. Rx+ for 60#/40# and Ring dips.

5k Row (Time)

Max Effort 5k Row

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 800m

15 KB swings

15 Burpees

15 Pull-ups

15 OH Squats

WOD

Reverse Tire or Sled Pulls/Tire Flips/Weighted Walking Lunges (Time)

5 Rounds for time of:

150′ Reverse Tire or Sled Pull

5 Tire flips

30 Walking lunges w/ sandbag in front rack

*Rest approximately 3 minutes between rounds. Post weight used for each movement. Record individual round times. Once final walking lunge is completed, you must run back up to gym for finish time.

CrossFit Roselle – Open Gym

Snatch (3-3-3-3-3)

Touch and go. Start at 60% and increase only if form is good for all 3 reps.

Snatch Balance (2-2-2-2-2-2)

Start sets where you left off above. Do more weight than last week.