3/3/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator cuff warm-up



30 Walking lunges

20 Shoulder kips

10 Burpees



2 Rounds of:

-5 Ring row to deep ring dips

-7 Squat jumps

-10 KB swings

WOD

Muscle Ups/Deadlifts/Box Jumps (Time)

For time:

-35 Muscle ups

-35 Deadifts, 350#/230#

35 Box jumps, 35″/28″

*Any order, partition as needed. Sub 2x Pull-ups/Dips for each MU. Scale weight/height as needed.


3/2/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator cuff warm-up

Hip circle band warm-up



AMRAP 4 Minutes:

-12 Walking lunges

-10 Shoulder kips

-8 SDHPs

-6 Thrusters

Skill/Strength

Back Squat (10-8-6-4-4-4-4)

WOD

Sit-ups/DB HPCs/DB PPs/Squats (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

-20 Sit-ups

-20 Hang power cleans w/ single DB, 50#/35#

-20 DB push presses w/ single DB, 50#/35#

-20 Air squats

*Perform 10 reps each arm w/ the DB movements. Scale weight/reps as needed.


3/2/20 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

Run around cage 5-10 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.) and stretches.

Skill/Strength

Back Squat (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Min:

-15 sit-ups

-10 DB hang power cleans (5/arm)

-10 DB push presses (5/arm)

-15 air squats


2/29/20 CF Partner

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 Minutes:

-29 Cal row (each)

-58 Double unders (each)

-29 Box jumps (each)

-4 Rope climbs (each)

*Perform 4 Sumo deadlifts (each) after each movement before moving on to next. Sub 5 Ring rows/rope climb if needed.


2/28/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson stretch

Calf stretch

KB goblet squat stretch

PVC pass throughs

Bergener WU

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

Snatch (1 Rep EMOM 10 Minutes)

WOD

TTB/WB/PS/OHS (Time)

For Time (20 min cap):

4 Rounds of:

-9 Toes to bar

-15 Wall balls

Then, immediately into

4 Rounds of:

-9 Power snatches, 75#/55#

-15 OH squats, 75#/55#


2/27/20 CF

CrossFit Roselle – CrossFit

Warm-up

Cage Run (No Measure)

Run around cage doing various agility movements, 10 minutes

Skill/Strength

Turkish Get Up (Heaviest Single in 15 minutes)

WOD

Metcon (Time)

3 Rounds for time of:

-35 Hip extensions

-50 Double unders

-20 DB bent over rows (10/arm), 50#/35#


2/27/20 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

Run around cage 5-10 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.) and stretches.

Metcon (4 Rounds for time)

4 rounds, each for time of:

-Row 300m

-10 burpees

-15 KB swings

-15 Wall balls

*Rest as needed between rounds (everyone starts together). Scale reps as needed. Go all out each round.


2/26/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

Half pigeon

Couch stretch

50 Double unders

20 Lunge jumps

10 Toes through rings

Handstand walk/holds

Skill/Strength

Box Step Ups (10-7-5-5-5)

Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
Reps are for each leg. Start each set with weaker leg.

WOD

V-ups/Push-ups (Time)

5 Rounds for time of:

-30 V-ups

-20 Push-ups

*Rx+ GHD sit-ups & ring dips


2/26/20 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Warm-up 3 (No Measure)

Bear crawl

Backwards crab walk

Inch worm push-ups

Frog hops

*Handstand kick ups after each movement.

Skill/Strength

DB Snatch (5-5-5-5)

5 Reps each arm.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

20 Weighted step-ups

10 Pull-ups


2/25/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

10 Back extensions

10 Hip extensions

10 GHD sit-ups

10 Box jumps

10 Toes through rings

10 KB swings

10 Pull-ups

50 Double unders

WOD

Rows/KB Swings/Pull-ups (10 Rounds for reps)

Every 3 Min for 30 Min (10 Rounds):

10/8 Cal Row

10 KB swings, 55#/35#

10 Pull-ups

*Absolute all out efforts each round. Masters/Scaled 7-10 Rounds of 7/5 cal Row, 7 KBS, 45#/25#, 7 Pull-ups or Ring rows. Rx+ 10/8 cal Assault bike, 10 KBS 75#/55#, 10 C2B Pull-ups.