4/29/17 Masters Partner

CrossFit Roselle – Masters

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

Masters Burpees/Wall Balls/Box Jumps/Pull-ups/Rows (AMRAP – Reps)

AMRAP 20 Min:

70 Burpees

70 Wall balls, 20#/10# to 9′

70 Box jumps/Step-ups, 20″/16″

70 Pull-ups/Ring rows

70 Cal row

*One partner working at a time. Get as far as you can in the 20 min.


4/29/17 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

Burpees/Wall Balls/Box Jumps/Pull-ups/HSPUs (AMRAP – Reps)

AMRAP 20 Min:

100 Burpees

100 Wall balls, 20#/14#

100 Box jumps, 24″/20″

100 Pull-ups

100 Handstand push-ups

*1 partner working at a time. Scale/modify as needed. No Rx+, just go as far as you can.


4/28/17 OG

CrossFit Roselle – Open Gym

Snatch (1 Rep EMOM 12 Minutes)

Start at 65% or higher, increase if reps are good, but do not go above 85%.

Snatch Balance (1-1-1-1-1-1-1)


4/28/17 CF

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.

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

WOD

Rows/Snatches/Double Unders/Rests (Time)

5 Rounds for time of:

500m Row

5 Snatches, 115#/75#

30 Double unders

Rest 3 minutes between rounds. Scaled/Masters 350m row, 75#/55#, 50 single unders. Rx+ 165#/115# & 50 DUs.


4/27/17 Masters

CrossFit Roselle – Masters

Warm-up

Warm-up (No Measure)

Row 1000m, then:

Sampson stretch, 30 seconds each side

15 Pull-ups

15 Dips

15 V-ups

15 Supermans

15 OH squats

WOD

The CrossFit Total (Total Weight)


4/27/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

Row 1000m

50 Duck walk steps

Handstand walk practice in remaining time.

WOD

The CrossFit Total (Total Weight)


4/26/17 OG

CrossFit Roselle – Open Gym

Snatch High Pull + Power Snatch + Hang Squat Snatch (1-1-1-1-1-1-1)

Complete all 3 segments without setting bar down.

Snatch Grip Deadlift (3-3-3-3-3)

Heavier than last week if possible. Make sure chest is rising at same speed as hips.


4/26/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

1 Minute Double Unders

30 Sec Sampson Stretch (each side)

Standard CF Warm-up x 3

– 10 Pull-ups

– 10 Dips

– 10 V-ups

– 10 Supermans

– 10 OH squats

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 Minutes)

WOD

Annie-Grace (Time)

For time (15min cap):

50-40-30-20-10 reps of:

Double unders

Abmat sit-ups

*Perform 6 clean & jerks @ 135#/95# after each round. Rx+ 185#/125#


4/25/17 Masters

CrossFit Roselle – Masters

Warm-up

Warm-up (No Measure)

Row 2 min

30 Sec Sampson stretch each side

30 Sec Shoulder kips

30 Sec Reverse bridge stretch

30 Sec Shoulder opener stretch each side

30 Sec Mountain climber hip stretch

30 Sec Hollow rocks

30 Sec Pull-ups

30 Sec Med ball clean w/ bounce at bottom

30 Sec Burpees

30 Sec Roll to stands

30 Sec OH Squat

Skill/Strength

Outdoor Wall Climb (Practice)

WOD

Farmer’s Carry/Wall Climb/Run/Pull-ups (AMRAP – Rounds and Reps)

AMRAP 20 Min:

150′ Farmer’s carry, 50#/35# each arm

1 Tire obstacle plus wall climb, 8’/6′

200m Run

15 Pull-ups outdoor cage

*Scaled/Masters 35#/20#, sub 5 burpees for wall climb, & 15 jumping pull-ups. Rx+ 75#/50# & C2B pull-ups.


4/25/17 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 800m

Foam Roll/Lacrosse Ball 5 minutes

10 Pull-ups

10 Ring dips or dips

10 Toes through rings

10 Good mornings

10 OH Squats

Skill/Strength

Sleds/Yokes (Down & back x 3)

Sled push or Yoke carry

WOD

AMRAP OH Squats (AMRAP – Reps)

In 10 minutes:

Run 800m, then complete as many OH squats in remaining time as possible. Each time you break, do 10 burpees. Rx 95#/65#. Scaled/Masters Run 600m & use 65#/45#. Rx+ run 800m and use 135#/95#. Score is total OH squats.
A break is anytime the bar comes down from an overhead lockout – no resting bar on back.