CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 Minutes

AMRAP 5 Minutes:

-20 Double unders/10 jumping jacks

-2 Turkish get-ups (1 each arm)

-5 Goblet squats

-5 Toes to bar/knee raises/V-ups

WOD

Metcon (3 Rounds for reps)

EMOM 30 Minutes:

-Min 1: 3-5 heavy-ish back squats or 10-15 squat jumps

-Min 2: 5-10 weighted pull-ups or 10-15 ring rows or 5-8 DB bent over rows/arm

-Min 3: 20-40 DUs or 15-20 jumping jacks
Post movements/weights used to notes. Make it challenging to stick with for all 30 minutes. Work should be approximately 30 seconds and then 30 seconds of rest, so adjust reps accordingly.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes

AMRAP 5 Minutes:

-10 Jumping jacks

-10 Push-ups

-10 Tuck jumps

-10 Hollow rocks

-HS Hold/OH barbell or plate hold

WOD

Metcon (AMRAP – Rounds and Reps)

With a single DB, AMRAP 25 minutes:

-10 Biceps curls, left arm

-10 Biceps curls, right arm

-15 Bulgarian split squats, left leg

-15 Bulgarian split squats, right leg

-20 Seated Russian twists (over/back = 1)

-20 Burpees

*Use DB/KB for all movements except burpees. Use barbell or plate if you don’t have any DBs/KBs and do 15 biceps curls/round. For the Bulgarian split squats, use a bench or chair or couch. Weight should stay in front foot heel. Post weight/equipment used to comments.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes

AMRAP 5 Min:

-10 Quick feet

-6 MC hip stretches

-5 KB swings/plate ground to OH

-4 Roll to stands

-HS hold

WOD

Metcon (Time)

With a 30 minute clock, complete the following for time:

-200 Double unders or 150 jumping jacks

-200 Abmat sit-ups or 100 toes to bar

-100 DB snatches or KB swings or ball slams

-50 Burpees

*Any order, partition as needed. When finished, run, bike, or row for distance in remaining time. Score is your time to finish, but record distance in notes. Record movements/weight as well.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes

AMRAP 5 Minutes:

-20 DUs/Jumping jacks

-10 Ground to OH

-5 Roll to stands

-5 Burpees

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

-10 Floor presses/Push-ups

-15 Floor wipers/Med ball twists

-20 Reverse lunge steps/Lunge jumps

–

Immediately after, run, row, or bike for 15 minutes. Record distance if possible. Note weight(s) used as well.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes

AMRAP 5 Minutes:

-6 Lunge jumps

-5 Push-ups

-4 Bent over rows/arm

-3 Thrusters

WOD

Metcon (Time)

5 rounds for time of:

-5 Power cleans

-10 Front squats

-15 pull-ups/Ring rows

*Rest 3 minutes after each round. If you don’t have a pull-up bar, sub 15 bent over barbell rows. If you don’t have a barbell, do 10 DB cleans (5/arm) and 20 DB front squats and 30 DB bent over rows (15/arm).

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes

AMRAP 5 Minutes:

-10 Jumping jacks

-5 Burpees

-10 Roll to stands

-Handstand hold/OH barbell/plate/DB/KB hold

WOD

Metcon (Time)

7 Rounds for time of:

-10 Burpees

-30 Sec side plank hold

-10 Box jumps/Vertical jumps

-30 Sec side plank hold

-10 MC push-ups

*Rest 1 minute between rounds.
To get the intended effect, you must go all out on each movement. Rest is built in, so go AFAP on the burpees, box jumps, and MCPUs. Earn your rest! Cut reps as needed to keep intensity up.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 min

AMRAP 5 Min:

10 Quick feet

5 Pull-ups

5 Med ball cleans/Goblet squats

10 Sit-ups

HS hold

Skill/Strength

Reverse lunge steps (10-8-8-6-6)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
Increase reps w/ lighter weight. You can also sub ME lunge jump sets.

WOD

DB Snatches/DB OH Lunges (Time)

21-15-9 Reps for time of:

DB snatches left arm

DB OH lunge steps left arm

DB snatches right arm

DB OH lunge steps right arm

*Rx 50#/35#, Rx+ 75#/50#
Use KB as needed. You can also sub ball slams or plate ground to OH for the snatches (use 2 hands as needed for the OH walking lunges).

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 min

AMRAP 5 Minutes:

-20 Double unders

-4 MC Push-ups

-4 Roll to stands

-4 KB swings/DB snatches/Ball slams/G2OH

Skill/Strength

Bench Press (5-5-5-5)

Increase reps if lighter weight, sub ME sets of push-ups if no barbell/DBs

WOD

The “Ghost” (6 Rounds for reps)

6 Rounds for total reps:

1 min Row (cal)

1 min Burpees

1 min Double unders

1 min Rest

Shoot for as many reps as possible of each movement! Don’t game it and save yourself just for the double unders.
Sub sumo deadlift high pulls for the row, and sub jumping jacks, run-in-place, or imaginary DUs for the DUs.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes

AMRAP 5 Minutes:

-5 Ground to OH or KB swings or slam balls or DB snatches

-6 Lunge jumps

-7 Hollow rocks

-8 Jumping jacks

-10 Quick feet

WOD

1: Support Your Local Box Workout 3 (Time)

For time:

50 dumbbell deadlifts

50 AbMat sit-ups

50 box step-ups

50 single-arm dumbbell thrusters

50-lb/35-lb DBs

24/20-in. box

Time cap: 20 minutes

2: Metcon (Time)

After 5 minute rest, complete above in reverse for time. Totally optional. Cut reps in half if preferred.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch

Cardio 2 minutes

AMRAP 5 minutes:

-5 Pull-ups or bent over rows

-4 Burpees

-3 Roll to stands

-20 Sec HS hold or OH barbell hold

Skill/Strength

Power Clean (1 Rep EMOM 10 Minutes)

WOD

1: Flight Simulator (Time)

10-20-30-40-50-40-30-20-10 reps for time of:

Unbroken Double unders

*Each set must be UB to continue on to next set. If unable to string many DUs together, get as many reps as possible in 10 minutes.

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

-5 Pull-ups

-5 Dips (ring or stationary)

-5 Burpees

*Sub ring rows or bent over rows for the pull-ups, sub bench or chair dips for the regular dips.