4/14/16 Masters

CrossFit Roselle – Masters

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Weightlifting

Farmer’s Carry (3 x 80′)

Metcon

Metcon (Time)

3 rds w/ 2 min rest between rounds

300m Row

30 Slamball

30 Squat

30 Push Press


3/9/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

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

CFR Warm-Up (No Measure)

Tabata style: 20 seconds on, 10 seconds off. Move from one exercise to the next until 3 full rounds completed:

– Double unders

– Pull-ups

– Dips – Ring or stationary

– Hollow rocks

– Supermans

– OH squats

It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.

Skill/Strength

Front Squat (8-5-3-2-2-2-2-2)

EOMOM as a group. Warm-up sets included. Final 4 sets should be heavy.

WOD

Knees to Elbows/Mountain Climber Push-ups (Time)

21-15-9 Reps of:

Knees to elbows

Mountain climber push-ups

*Masters/Scaled hanging knee raises & mountain climber snake ups. No Rx+ option today, just go all out.


3/8/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

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

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

Skill/Strength

Split Jerk (15 minutes to work up to heavy single)

WOD

Push Presses/Burpees/Double Unders (AMRAP – Rounds and Reps)

AMRAP 7 Min:

7 Push presses, 95#/65#

7 Burpees

49 Double unders

*Masters/Scaled 65#/45# and 2x singles. Rx+ 135#/95#.


3/7/17 Masters

CrossFit Roselle – Masters

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

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

Weightlifting

Overhead Squat (5-5-3-2-2-2-2)

Metcon

Metcon (Time)

21-15-9

Overhead Squat

Pull Up
Alternate for Pull Up is Jumping Pull Up. Don’t expect to do all the OHSs unbroken.


3/7/16 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

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

CFR Warm-up 3 (No Measure)

Tabata style – 20 seconds on/10 seconds off. Rotate through 3 full rounds:

Handstand hold (or HSPUs)

Roll to stands (or pistol roll to stands)

Box jumps

Sumo deadlift high pull

Hang squat snatch w/ PVC or barbell

*Sub OH barbell holds/presses, V-ups, and step-ups as needed.

Skill/Strength

Deadlift (12 minutes to work up to heavy double. )

Touch and go recommended, but not required.

WOD

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups


3/6/17 CF

CrossFit Roselle – CrossFit

Warm-up

Yoga Poses/Stretches (No Measure)

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

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

WOD

Run or Row/Snatches (Time)

5 Rounds for time of:

Run 400m or Row 500m

6 Power snatches, 135#/95#

*Run is preferred, but row if needed due to weather, etc. Scaled/Masters Run 300m or Row 375m & 95#/65#. Rx+ 165#/115#


3/4/17 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

SDHP/Hang Power Cleans/Push Presses/Burpees (Time)

For time, or 20 min cap, whichever comes first:

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

Sumo deadlift high pulls

Hang power cleans

Push presses

Burpees

*Only one bar per team! If you want to use two bars, then you will set up in the open gym side. Recommended weights for men would be 75-115#, women 55-75# (Rx+ 135#/95#). Only one partner working at a time.


3/4/17 Masters

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.

Metcon

Metcon (No Measure)

20 Minute AMRAP with a partner of:

30 Cleans and Jerk

40 Calorie Row

50 V-Ups

60 Wall Balls
Only one partner works at a time.


3/3/17 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

WOD

Weighted Lunges/TTB/Power/Cleans/Pull-ups (AMRAP – Reps)

AMRAP 12 min:

2 Rounds of:

– 16 Weighted lunge steps, 45’s/25’s DBs

– 16 Toes to bar

– 8 DB Power cleans

Then, 2 Rounds of:

– 16 Weighted lunge steps, 45’s/25’s DBs

– 16 Pull-ups

– 8 DB Power cleans

*Scaled/Masters use single DB, kipping knee raises, jumping pull-ups, but no DB power cleans. Rx+ do 17.2

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds


3/2/17 Masters

CrossFit Roselle – Masters

Warm-up

Mobility 2 (No Measure)

Leg Over, Leg Hug, Body Rock, Scorpion, Cossack, Runner, Table

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Push Up/Ring Row (No Measure)

2 Rounds of:

15 Push Ups

15 Ring Rows

WOD

Metcon (AMRAP – Reps)

6 Minutes:

750m Row

AMAP Turkish Get Up

Rest

6 Minutes:

75 Abmat Sit Up

AMAP Box Jump