6/20/16 CF

CrossFit Roselle – CrossFit

Warm-up

Row/Standard Warm-up (No Measure)

Row 500m

Standard warm-up x 1

10 Pull-ups/Ring rows

10 Ring dips/push-ups

10 GHD sit-ups/V-ups

10 Back extensions/supermans

10 OH squats with bar/pvc

WOD

Granite Games 2016 Qualifier #2 (AMRAP – Reps)

AMRAP 17 Min:

50 Cal row

50 Wall balls, 20#/14#

50 Shoulder to overhead, 115#/85#

50 Box jumps, 24″/20″

*Scale weight/reps as needed. Partner up and go as a team if desired.

Cool Down

Foam Roll and Lacrosse Ball (No Measure)

Spend 10 minutes rolling out/smashing/mobilizing


6/19/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Do What Dave Says… (No Measure)

See above

Metcon

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Metcon (No Measure)

With a partner do:

800m run

100 push up

100 jump squat

100 bicycle crunch

800m run
Both partners run. For other movements one partner works, the other rests.


6/18/16 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 (Time)

For time (20min cap):

50 Toes to bar

200m Heavy object carry

50 Burpees

40 TTB

200m Heavy object carry

40 Burpees

30 TTB

200m Heavy object carry

30 Burpees

20 TTB

200m Heavy object carry

20 Burpees

10 TTB

200m Heavy object carry

10 Burpees

*Only 1 partner working at a time, except during the heavy object carry. Both partners must be carrying something heavy.


6/17/16 CF

CrossFit Roselle – CrossFit

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Snatch (1 Rep EMOM 10 Min)

WOD

Metcon (Time)

5 Rounds for time of:

30 Double unders

200m Run

10 Power cleans, 115#/75#


6/16/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

400m Runs/Rests (Time)

Perform 8 rounds of the following for time:

Run 400m

Rest 2 minutes


6/16/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Crossfit Warmup – 1 round (No Measure)

10 Pull Up / Ring Row

10 Ring Dip / Push Up

10 GHD Sit Up / V Up / Sit Up

10 GHD Back Extension / Superman

10 Overhead Squat
Weighted version of the above, if available. I.e. weighted pull up, dip, sit up, etc..

Weightlifting

Press Series (1-1-1-1-1-1-1-1-1)

Shoulder Press

Push Press

Push Jerk
Perform each movement, using heavier weight until failure. Then proceed to next movement

Metcon

Metcon (AMRAP – Rounds)

500m row

25 medball situp

20 wallball
Complete as many rounds as possible, with each round under 4:30 minutes for men, 5:00 for women. Rest less than 2 minutes between rounds.


6/15/16 CF

CrossFit Roselle – CrossFit

Warm-up

Row & Roll (No Measure)

Row 500m

Roll out 2 minutes

Skill/Strength

Reverse lunge steps (4 x 10)

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

WOD

Metcon (Time)

21-15-9 Reps of:

Burpee box jumps, 24″/20″

KB swings, 55#/35#

*Rx+ 30″/24″ & 75#/55#


6/14/16 CF

CrossFit Roselle – CrossFit

Warm-up

Medball clean into wall ball/OH barbell stretch (No Measure)

2 Rounds of:

10 Med ball cleans into wall ball shots

1 Minute OH barbell stretch on foam roller

Skill/Strength

Thruster (2RM)

WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups


6/14/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

200m Run (No Measure)

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Crossfit Warmup – 1 round (No Measure)

10 Pull Up / Ring Row

10 Ring Dip / Push Up

10 GHD Sit Up / V Up / Sit Up

10 GHD Back Extension / Superman

10 Overhead Squat

Metcon

Metcon (Time)

3 Rounds

400m Run

21 Goblet Squat

12 DB Snatch


6/13/16 CF

CrossFit Roselle – CrossFit

Warm-up

Crossfit Warmup – 2 Rounds (No Measure)

10 Pull Up / Ring Row

10 Ring Dip / Push Up

10 GHD Sit Up / V Up / Sit Up

10 GHD Back Extension / Superman

10 Overhead Squat

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Min:

Run 800m

10 Deadlifts, 225#/155#

20 Push-ups

30 Sit-ups