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.

CrossFit Roselle – CrossFit

Warm-up (No Measure)

Roll out 10 minutes

EMOM 5 minutes:

-4 MC Hip stretches

-4 Push-ups

-4 Med ball cleans

-4 Toes to bar

-15 Sec HS hold

Skill/Strength

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

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

WOD

Ball Slams/Box Jumps (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

15 Ball slams, 30#/20#

8 Box jumps, 30″/24″

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Row 500m

Bear crawl 1 lap

Reverse crab 1 lap

Frog hop 1 lap

Skill/Strength

Deadlift (3-3-3-3-3)

WOD

Metcon (Time)

5 Rounds for time:

-50 Double unders/100 single unders

-15 Air squats

-3 Wall walks

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Up/Down dog

Child’s pose

Half pigeon

OH band stretch

Couch stretch

–

AMRAP DUs in 2 minutes

Skill/Strength

Push Press (10-8-6-4-3-3-3)

WOD

Rows/Dus/Wall walks (Time)

3 Rounds for time of:

-500m Row

-50 Double unders

-5 Wall walks

*Rx+ 20 HSPUs/rd in place of wall walks.

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

Push Press (3-3-3-3-3)

WOD

Metcon (AMRAP – Rounds and Reps)

In 10 minutes:

60 sit-ups, then AMRAP remaining time:

-10 Ball slams

-10 Lunge jumps

CrossFit Roselle – CrossFit

Warm-up

Cage Run (No Measure)

Run around cage doing various agility movements, 10 minutes

Skill/Strength

Front Squat (10-8-6-4-3-3-3)

WOD

Pull-ups/Burpees/Box jumps (Time)

For time:

– 35 Pull-ups

– 50 Burpee box jump overs, 24″/20″

– 35 Pull-ups

*Scale to ring rows and regular burpees as needed. Rx+ for CTB pull-ups & box facing burpee box jump overs.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Plate Warm-up

-Calf stretch

-Squat stretch into hamstring stretch

2 Rounds of:

-10 Ground to OH

-10 Front squats

-10 OH Walking lunges

Skill/Strength

Sleds/Yokes (3 trips x 150′ )

Sled push or Yoke carry

WOD

Runs/KB Swings (Time)

For time:

Run 800m

40 KB swings, 55#/35#

Run 400m

20 KB swings, 55#/35#

Run 200m

10 KB swings, 55#/35#

*Rx+ for 75#/55# and under 10min.

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

Skill/Strength

Back Squat (3-3-3-3-3)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

-15 Toes to bar/kipping knee raises

-10 Burpees

-15 Pull-ups/ring rows

-10 Box jumps

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)

In 20 minutes:

150 Sit-ups

100 Wall balls, 20#/14#

20 Bar muscle ups/jumping bar MUs

AMRAP remaining time:

-10 Quick Feet

-1 Rope climb/5-8 ring rows

-5-10 Hand release push-ups

*One person working at a time. During AMRAP, alternate movements with partner.