8/13/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Calf stretch

KB goblet squat stretch

Shoulder kips

Sampson stretch

2 Rounds of:

-10 Ring rows/pull-ups

-10 Push-ups/dips

-10 Sit-ups/GHD sit-ups

-10 Supermans/back extensions

-10 OH squats

Skill/Strength

Kettlebell Swing (10-10-10-10)

WOD

Rows/HR Push-ups/KB Swings (Time)

3 Rounds for time of:

-Row 500m

-21 Hand release push-ups

-12 KB swings, 55#/35#

*Rx+ 75#/55#


8/12/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Rotator cuff WU

MC Hip stretches

Reverse bridge

OH band stretch

Front rack stretch



AMRAP 5 minutes:

-5 Shoulder presses

-5 Roll to stands

-5 KB swings

-6 Lunge jumps

-HS hold

Skill/Strength

Shoulder Press (10-8-6-5-5-5-5)

WOD

Runs/Handstand Push-ups (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

-Run 400m

-15 Handstand push-ups

*Sub seated DB shoulder presses. Record weight used in notes.


8/11/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Hip circle band WU

10 Plate ground to OH

20 OH walking lunges

10 Ring rows/pull-ups

Skill/Strength

Front Squat (Heaviest set of 2 in 20 minutes)

WOD

Metcon (Weight)

EMOM 20 Minutes:

Even: 5 Weighted pull-ups

Odd: 5 Box jumps

*Note heaviest weight used (increase/decrease as needed). Sub strict PUs/strict banded PUs. Also note highest box jump height.


8/10/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

PVC pass throughs

Burgener WU



AMRAP 5 Minutes:

3 Snatch grip high pulls

2 Hang squat snatches

1 Squat snatch

12 Hollow rocks

*Can add weight each round.

Skill/Strength

Snatch (1RM in 20 minutes)

WOD

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#


8/8/20 CF

CrossFit Roselle – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

-1 shuttle sprint

-20 DB push presses, 10/arm

-300m run

-20 DB weighted walking lunges

-10 burpees

*Pick DB weight and post to comments. Rx+ for single arm OH walking lunges


8/7/20 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Barbell #1 Warm-Up (No Measure)

In 15 Minutes:

Row 500m

15 Shoulder kips

10 Mountain climber hip stretches

5 Good mornings

Front rack stretch

AMRAP remaining time:

-5 Hang muscle cleans

-2 Shoulder presses

-2 Front squats

-5 Power snatches

WOD

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#


8/6/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

-5 Burpees

-5 Plate squat stretch to hamstring stretches

-10 Plate ground to OH

-10 Plate bent over rows

-20 OH walking lunges

-20 Plank hold shoulder touches

Skill/Strength

Close Grip Bench Press (5-5-5-5)

Hands just at shoulder width. Barbell still touches chest during each rep.

WOD

DUs/Renegade Rows/Box Jumps (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

40 Double unders

12 Renegade rows (alt arms each rep)

6 Box jumps

*Record rounds completed and post weight used and box height in comments.


8/5/20 CF

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Skill/Strength

Sleds/Yokes (3 trips x 150′)

Sled push or Yoke carry

WOD

Row2K/Run1Mile (Time)

For time:

Row 2k

Run 1 mile


8/4/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Rotator cuff WU

Hip circle band WU

10 Burpee pull-ups

Skill/Strength

Back Squat (Heavy set of 2 in 25 minutes)

WOD

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

10 Minute Ladder:

-10 Squat jumps

-2 Pull-ups

-10 Squat jumps

-4 Pull-ups

-10 Squat jumps

-6 Pull-ups, etc.

*Continue adding 2 pull-ups each round until time expires. Rx+ for 10 pistols/1 MU per round (increase MU reps by 1 each round).


8/3/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

Sampson stretch

10 Ring rows/pull-ups

10 Push-ups/dips

10 Abmat sit-ups/GHD sit-ups

10 Supermans/Back extensions

10 OH squats

WOD

Shoulder Complex/Burpees (Weight)

Every 3 Minutes for 30 minutes:

-1 Shoulder press

-2 Push presses

-3 Push jerks

-8 Burpees

*Unable to set barbell down until all 3 movements completed. Start round over if you fail. Increase weight each round as needed. Rx+ for 12 burpees over bar/round.