7/21/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Calf Stretch

Plate Squat Stretch into Hamstring Stretch

Reverse Bridge



AMRAP 5 Minutes:

-10 Quick feet

-4 Toes to bar

-5 Plate ground to OH

-6 Weighted reverse lunge steps

Skill/Strength

Box Step Ups (5-5-5-5)

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.
5 reps/leg each set.

WOD

GHD Sit-ups/DUs/Lunge Jumps/Burpees (Time)

For time:

50 GHD sit-ups

100 Double unders

50 Lunge jumps

25 Burpees

50 Lunge jumps

100 Double unders

50 GHD sit-ups

*Sub Abmat sit-ups and straight legged DLs as needed.


7/18/20 CF

CrossFit Roselle – CrossFit

WOD

“Bradyn” (Time)

For time:

5 Rounds of:

-99 Double unders

-7 Burpees

-21 Thrusters, 65#/45#

*Cash Out – 1 Mile Run*



7/17/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Calf stretch

KB goblet squat stretch

Shoulder kips

PVC pass throughs



Burgener WU

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

Power Snatches/Box Jumps (Time)

21-15-9 Reps for time of:

Power snatches, 115#/75#

Box jumps, 24″/20″


7/16/20

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Rotator cuff WU

Hip circle band WU



AMRAP 5 minutes:

-4 Toes to bar

-6 plate ground to OH

-8 Lunge jumps

-10 Quick feet

Skill/Strength

Back Squat (10-8-5-3-3-3-3)

WOD

Quick Feet/Roll to Stands/Burpees (3 Rounds for reps)

3 Rounds of the following:

AMRAP 5 Min:

– 10 Quick feet

– 9 Roll to stands

– 8 Burpees

*Rest 3 minutes between rounds. Keep track of reps completed during each round.


7/15/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Up/down dog

Childs pose

Laying twister stretch

Reverse bridge

Shoulder kips



AMRAP 5 Minutes

4 Pull-ups/ring rows

5 Push-ups

6 Air squats

7 Hollow rocks

10 Quick feet

WOD

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Scale pull-ups by using bands so that you can do 10+ unbroken reps. Scale bench press weight so that you can also do 10+ unbroken reps.


7/14/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Sampson stretch

Shoulder kips

Barbell front rack stretch



AMRAP 5 minutes:

5 Good mornings

5 Hang muscle cleans

5 Front squats

5 Push jerks

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 Minutes)

WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#


7/13/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Sampson stretch

Calf stretch

KB goblet squat stretch

Shoulder kips

Reverse bridge

MC hip stretches

WOD

Triple 3 (Time)

For time:

Row 3000m

300 Double unders

Run 3 miles

*For Rx, you must do this workout in order. Otherwise, scale or partition as needed.


7/11/20 CF

CrossFit Roselle – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

In 30 minutes:

100 Abmat sit-ups, then

AMRAP remaining time:

-200m Single arm farmer’s carry, heavy

-10 Box jumps, high

-800m Run

-20 Sledgehammer strikes (10/arm)

-2 rope climbs/wall climbs/wall walks

*Note box jump height, weight, and movement performed to notes. Sub GHD sit ups if preferred.


7/10/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Rotator cuff WU

Hip circle band WU

Barbell front rack stretch

AMRAP 5 Minutes:

5 Good mornings

5 Muscle cleans

4 Reverse lunges

4 Front squats

4 Burpees over bar

Skill/Strength

Front Squat (Heavy set of 2 in 20 minutes)

WOD

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Squat clean is Rx. Sub bar or bench dips as needed.


7/9/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

AMRAP 5 Minutes:

-3 Toes to bar

-4 MC Hip stretches

-5 Plate front squats

-6 Plate ground to OH

Skill/Strength

Turkish Get Up (Heavy single each arm)

WOD

Cored Out (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

500m Row

20 Abmat sit-ups

10 Floor wipers, 95#/65#

20 Med ball twists, 20#/14#

10 TTB
Scale weight as needed. Sub V-ups for TTB.