4/9/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Row 500m – Gentle Pace (No Measure)

Do What Dave Says… (No Measure)

See above

Crossfit Warmup – 1 round (No Measure)

10 Pull Up / Ring Row

10 Ring Dip / Push Up

10 GHD Sit Up / V Up / Sit Up

10 GHD Back Extension / Superman

10 Overhead Squat

Metcon

Metcon (No Measure)

Partner Workout. Four minutes per station:

DB Weighted Box Step Up

Plank

Sumo Deadlift High Pull

Medball Twist
One partner works, the other rests.

Medball Twist is facing wall, leaning back slightly holding medball touch ground on either side, then bounce ball off wall, catch and repeat starting on other side.


4/9/16 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)

20MIN AMRAP:

Row 50 Cal

50 Wall balls, 20#/14#

50 Ring push-ups

20 Deadlifts, 225#/155#
Only one partner working at a time.


4/8/16 CF

CrossFit Roselle – CrossFit

Warm-up

Cindy/Double Unders (No Measure)

Complete 3 Rounds of the following:

5 Pull-ups

10 Push-ups

15 Air squats

20 Double unders

Skill/Strength

Power Clean (1 Rep EMOM 10 Min)

Add weight each rep if possible, no more than 10# at a time.

WOD

Handstand push-ups, Box jumps, Power cleans, Muscle ups (AMRAP – Rounds and Reps)

AMRAP 15MIN:

10 Handstand push-ups (sub 2 wall walks)

8 Box jumps, 30″/24″

6 Power cleans @ 65% of above

4 Muscle ups (sub 8 ring row to ring dip combos)


4/7/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Crossfit Warmup – 2 Rounds (No Measure)

10 Pull Up / Ring Row

10 Ring Dip / Push Up

10 GHD Sit Up / V Up / Sit Up

10 GHD Back Extension / Superman

10 Overhead Squat

Skill/Strength

Double-Unders

Double Under progression:

Single Under

Power Jump

Single, Double side rope

Three Single, Double

Metcon

Metcon (Time)

5-10-15-20-15-10-5

Double Under

Dip
Single Under scaling is 5 DU attempts + 2x Singles


4/7/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Rows/Sit-ups/Burpees (3 Rounds for time)

3 Rounds, each for time of:

1000m row

60 Abmat sit-ups

30 Burpees

*Rest 5 minutes between rounds. Perform first round at 50% effort, second round at 70% effort, and the third at 90% effort.


4/6/16 CF

CrossFit Roselle – CrossFit

Warm-up

Med Ball/MCHP/Shoulder Kip (No Measure)

– Med ball cleans (bounce at bottom each rep)

– Mountain climber hip stretch

– Shoulder kip/pull-ups

20 seconds on/10 seconds off, 3 times through

Skill/Strength

Front Squat (2-2-2-2-2-2)

WOD

Push presses, Pull-ups (Time)

21-15-9 reps for time of:

Push presses, 95#/65#

Pull-ups

*Rx+ 135#/95# & chest to bar pull-ups


4/5/16 CF

CrossFit Roselle – CrossFit

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Snatch (1 Rep EMOM 10 Min)

increase each rep if possible, no more than 10# total lbs

WOD

Snatches, Jumps (Weight)

5 Rounds of:

5 Power snatches

6 Vertical jumps

*Not scored for time. Work perfect form each rep, increase weight as needed. Jump as high as possible each rep.


4/5/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

Box Jump/Roll to Stand/Handstand (No Measure)

-Box Jumps

-Roll to Stand (sub sit-ups)

-Handstand Hold (sub overhead barbell hold)

*20 seconds on/10 seconds off x 3 rounds.

Weightlifting

Clean and Jerk (1RM)

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Use 80% of 1RM.


4/4/16 CF

CrossFit Roselle – CrossFit

Warm-up

Row & Reverse (No Measure)

2 Rounds of the following:

350m Row

10 Reverse Burpees

Skill/Strength

Split Jerk (1RM)

WOD

500m Repeats x 5 (5 Rounds for time)

Complete 5 Rounds of:

Row 500m for time.

*Rest 3 minutes between efforts


4/2/16 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 – Reps)

AMRAP 20 MIN:

30 Hang squat cleans

40 Front rack lunge steps

50 Burpees (partner holds chin over bar)

60 Cal row