10/19/19 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 (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

-Run 800m together

-Then 10 Rounds of:

–1 Rope climb/8 Ring rows

–10 Box jumps, 24″/20″

–10 HR push-ups

*Partners alternate movements until all 10 rounds completed. Rx+ 2 rope climbs, 30″/24″, & 15 HR push-ups/rd.


10/18/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB Goblet squat stretch

PVC passthroughs

Shoulder kips

Reverse bridge

Barbell front rack stretch

Hang muscle cleans

Thrusters



EMOM 5 Minutes:

-2 DB thrusters

-3 Toes to bar

-12 Double unders

WOD

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells


10/17/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Row 2 minutes

10 KB swings

10 Box jumps

10 Pull-ups

10 Push ups

10 OH squats

Handstand hold practice

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 minutes:

3 Wall walks

7 Box jumps

7 Pull-ups/Ring rows

7 Wall balls

14 Sit-ups


10/17/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 minutes

Row 500m

30 Hollow rocks

30 OH Squats

Skill/Strength

Turkish Get Up (Heavy single each arm in 15 minutes)

WOD

SDHPs/HRPush-ups/DUs (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

7 Sumo deadlift high pulls, 75#/55#

7 Hand release push-ups

30 Double unders

*Rx+ 115#/75#, ring dips, UB double unders.


10/16/19 CF Kids

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

Power Clean (5-5-5-5)

Work from hang and use DBs as well if needed.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

10 Quick Feet

5 Power cleans

35 Double unders (sub 70 singles)

*Rest 30 seconds after each round.


10/16/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson stretch

Calf Stretch

KB Goblet squat stretch

Barbell front rack stretch

Hang muscle cleans

Front squats



AMRAP 5 minutes:

-4 Roll to stands

-4 Power cleans

-4 Toes to bar

*Increase weight on PCs each round.

WOD

Metcon (Time)

5 Rounds for time of:

-10 Quick feet

-8 Power cleans, 135#/95#

-500m row

*Rest 3 minutes between rounds. Scale weight/distance so you finish in under 3:30/rd. Rx+ 185#/125#.


10/15/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson Stretch

Half Pigeon

Reverse Bridge

Laying Chest Twister

OH Band Stretch

Couch Stretch



AMRAP 5 Minutes:

5 KB swings

5 Box jumps

5 Toes to bar

5 Roll to stands

Skill/Strength

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

WOD

Metcon (Time)

3 Rounds for time of:

5 Wall walks

10 Box jumps, 24″/20″

15 Toes to bar

20 Wall balls, 20#/14#

25 Double unders

*Rx+ sub 15 HSPUs for the 5 wall walks and 30″/24″ for th box jumps


10/14/19

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

-Row 500m

-Rotator cuff exercises

-Hip circle band

-10 Pull-ups

-10 Dips

-10 Hollow rocks

-10 OH squats

Double unders in remaining time

Skill/Strength

Back Squat (10-8-6-4-4-4-4)

WOD

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups


10/12/19 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 (AMRAP – Rounds and Reps)

AMRAP 20 MInutes:

-20 Deadlifts, 225#/155#

-40 HR Push-ups

-60 Wall balls, 20#/14#

-80 Cal row

*Perform 2 Rope climbs after each movement. Scale up/down on the DLs as needed. R+ sub 40 dips and 4 rope climbs after each movement.


CF Open WOD

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson stretch

PVC Passthroughs

OH Squats



With a Barbell:

-Front rack stretch

-10 Strait legged DLs

-10 Hang muscle cleans

-5 Push presses

-5 Hang muscle snatches

-5 Power snatches



2 Rounds of:

– 3 Power snatches/Clean & jerks, 65#/45#

– 4 Bar facing burpees



2 Rounds of:

-3 Power snatches/C&Js, 95#/65#

-4 Bar facing burpees

WOD

,,: Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes
,,

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes