CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

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

Deadlifts/Wall Balls/Rope Climbs (Weight)

EMOM 30 Minutes:

Minute 1: 2 Heavy deadlifts

Minute 2: 10 Wall balls, 20#/14# to 10’/9′

Minute 3: 1 Rope climb, 18’/15′

*Pick a heavy DL weight and stick with it if possible. Rx+ for 12’/10′ targets and 2 rope climbs/round.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 5-10 min and get after it!

WOD

10k Row (Time)

Max Effort 10k Row

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

Bar Muscle-ups (Practice 10 minutes)

Use kids bars, sub jumping, etc.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

15 Cal row

10 Wall balls

5 Bar muscle ups

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB Goblet squat stretch

Laying twister stretch

Half pigeon

–

AMRAP 5 minutes:

10 Quick feet

2 Inch worm push-ups

4 Toes to bar

6 Ball slams

Skill/Strength

Close Grip Bench Press (10-8-6-4-3-3-3)

Hands inside shoulder width

WOD

Quick Feet/Double Unders/Plank Holds EMOM (12 Rounds for time)

EMOM 12 minutes:

20 Quick Feet

20 Double unders

Plank Hold for remaining time until 5 sec before next minute.

*Use 5 second break to record your plank hold time each round. This is how the workout will be scored. Scaled/Masters 10 quick feet/round and 20 singles/round. Rx+ hold plank on PUSH-UP PR.

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #2 (No Measure)

Jump rope 1 minute

10 Mountain climber hip stretches

10 Supermans

30 Sit-ups

10 Supermans

10 Mountain climber hip stretches

Jump rope 1 minute

Skill/Strength

Deadlift (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

-5 Push-ups

-10 Quick feet

-15 Kipping knee raises

-Rest 30 seconds

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson stretch

Rotator cuff WU

PVC pass throughs

MC hip stretches

-AMRAP 5 Minutes:

-3 Dip-shrug-high elbows

-3 Muscle snatches

-3 Snatch balances

-6 Lunge jumps

-9 Hollow rocks

Skill/Strength

Hang Power Snatch + Power Snatch (Heavy single in 15 minutes)

WOD

Power Snatches/Box Jumps (Time)

21-15-9 Reps for time of:

Power snatches, 115#/75#

Box jumps, 24″/20″

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Agility Ladder (No Measure)

Agility Ladder

– follow up each trip with 10 reps of one of the following:

–Pull-ups x 2

–Push-ups x 2

–Sit-ups x 2

–Supermans x 1

–Mountain climber hip stretches x 1

–Squats x 2

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

-Row 30 Cal

-30 Weighted step-ups

-30 V-ups

-30 DB snatches

-10 Pull-ups

CrossFit Roselle – CrossFit

Warm-up

CFR Barbell #1 Warm-Up (No Measure)

Stretch 5 Minutes (couch stretch, lat stretch, OH band stretch, etc.)

Row 500m

15 Shoulder kips

10 Mountain climber hip stretches

AMRAP remaining time:

5 Hang muscle cleans

2 Shoulder presses

2 Front squats

5 Thrusters

20 Double unders

WOD

Hammer (5 Rounds for time)

5 Rounds, each for time of:

5 Power Cleans, 135#

10 Front Squats, 135#

5 Jerks, 135#

20 Pull-ups

Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here

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 10 Minutes:

-20 Hang power cleans, 95#/65#

-16 Toes to bar

-12 Bar over burpees

Then, AMRAP 10 Minutes:

-10 Deadlifts, 185#/125#

-20 V-ups

-50 Double unders

*Scale weight/modify movements as needed. One partner working at a time.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB goblet squat stretch

Childs pose

T-spine openers

Reverse bridge

Laying twister stretch

Shoulder kips

–

10 Ring rows to deep ring dips

20 Walking lunges

10 pull-ups

10 Wall balls

5 muscle ups

*Scale/modify movements as needed.

WOD

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.