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.
Work up to a heavy-ish set of 3. Then start. Record total reps completed, post weight used in notes.
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
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.
Complete one set B right after set of A.
Complete one set B right after set of A.
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
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.
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.
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
Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Max Effort 500m Row
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.
Accumulate 4 minute plank hold. Record total time to complete, including rest.
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
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.
Rollout/stretch 10 minutes
Row/bike 2 minutes
Standard WU x 2
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