3/17/17 CF

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

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups


3/16/17 Masters

CrossFit Roselle – Masters

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Row/Standard Warm-up (No Measure)

Row 500m

Standard warm-up x 1

10 Pull-ups/Ring rows

10 Ring dips/push-ups

10 GHD sit-ups/V-ups

10 Back extensions/supermans

10 OH squats with bar/pvc

Metcon

Row/DL/Burpee (No Measure)

For 18 minutes , on the minute, alternate through:

1) 100-150m Row

2) 5 Deadlift 185#/135#

3) 7-10 Burpees


3/16/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Back Squat (1 Rep EMOM 10 Minutes)

Spend 5 minutes warming up and then start the clock. Try and increase weight each rep if possible.

WOD

TTB/Box Jumps (Time)

3 Rounds for time of:

20 Toes to bar

15 Box jumps, 24″/20″

*Scaled/Masters sub V-ups for TTB and step-ups allowed. Rx+ 30″/24″.


3/15/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

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.

Skill/Strength

Shoulder Press (5-5-5-5-5)

Do a few warm-up sets and the start on your working sets of 5.

Handstand Push-ups (4 x ME)

Do a few warm-up reps, then start on your ME sets.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 minutes:

10 Ring push-ups

10 Sumo deadlift high pulls, 75#/55#

*Scaled/Masters 10 Push-ups and 55#/35#. Rx+ 10 Ring dips and 115#/75#.


3/14/17 Masters

CrossFit Roselle – Masters

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

Med ball cleans/MCHS/Shoulder kips (No Measure)

20 seconds on/10 seconds off x 3 rounds:

Med ball cleans w/ bounce at bottom

Mountain climber hip stretch

Shoulder kips

Skill/Strength

Back Squat (20 min to build to 3RM)

Timer starts immediately after warm-up, so get moving.

WOD

Sit-ups/DB Push press (Masters) (Time)

3 Rounds for time of:

35 Sit-ups

15 DB Push-presses 35#/20#


3/14/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

Row/Standard Warm-up (No Measure)

Row 500m

Standard warm-up x 1

10 Pull-ups/Ring rows

10 Ring dips/push-ups

10 GHD sit-ups/V-ups

10 Back extensions/supermans

10 OH squats with bar/pvc

Skill/Strength

Weighted Pull-ups (5-5-5-5-5)

Use bands as needed. Find smallest band that you can do 5 unbroken reps with, and complete 5 sets.

WOD

Rows/Burpees/Double Unders (Time)

AMRAP 18 Min:

500m Row

21 Burpees

50 Double unders

*Scale/modify burpees as needed. Sub 100 singles for 50 DUs.


3/13/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

Med ball cleans/MCHS/Shoulder kips (No Measure)

20 seconds on/10 seconds off x 3 rounds:

Med ball cleans w/ bounce at bottom

Mountain climber hip stretch

Shoulder kips

Skill/Strength

Squat Clean Thruster (1 Rep EMOM 12 minutes)

WOD

Wall Balls/Power cleans (Time)

3 Rounds for time of (15min cap):

35 Wall balls, 20#/14#

20 Power cleans, 95#/65#

*Scaled/Masters 20#/10# to 9′ target & 75#/55#. Rx+ 11’/10′ targets and 135#/95#.


3/11/17 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

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

200 Abmat sit-up buy in, then:

7 Heavy KB swings

5 High box jumps

7 Target burpees

*Partner a does the 7 swings, then partner b does the box jumps, then a does the burpees. Now partner b does the swings, etc. Continue alternating movements in this pattern.

**100 cal row also needs to be completed at some point during

WOD.

***Rx+ 150 GHD sit-up buy in, 150 cal assault bike.


3/11/17 Masters

CrossFit Roselle – Masters

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

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 (No Measure)

Complete AMRAP of the following ladder in 20 minutes with a partner:

2-4-6-8-10 … reps of:

Sumo Deadlift High Pull

Mountain Climber Push Up

Roll to Stand

Box Jump
Only one partner works at a time


3/10/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

WOD

CrossFit Games Open 17.3 Scaled (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 jumping chin-over-bar pull-ups

6 squat snatches (45# / 35#)

Then, 3 rounds of:

7 jumping chin-over-bar pull-ups

5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:

8 jumping chin-over-bar pull-ups

4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:

9 jumping chin-over-bar pull-ups

3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:

10 jumping chin-over-bar pull-ups

2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:

11 jumping chin-over-bar pull-ups

1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.