1/7/17 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 (Time)

2011 Regionals Individual Event 4

With a partner, complete the following in order (25min cap):

100 Pull-ups

100 KB swings, 55#/35#

100 Double unders

100 OH squats, 95#/65#

*Only one person working at a time. Scaled/masters ring rows, 45#/25# KBS, 200 singles, and 65#/45#. Rx+ C2B, 75#/55#, and 135#/95#


1/6/17 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.

WOD

Metcon (Time)

5 Rounds for time of:

300m Row

15 Ring push-ups

10 Reverse lunge steps w/ bar in front rack, 115#/75#

5 Bar over burpees

*Rest 3 minutes between rounds. Scaled/Masters 75#/55# and 10 regular push-ups/rd. Rx+ 155#/105# and 15 ring dips/rd.
Scale so that you can finish rounds in 4 min or less. Preferred work/rest ratio is 1:1.

Cool Down

Yoga Poses/Stretches (No Measure)

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


1/5/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-up 3 (No Measure)

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

Handstand hold (or 10 HSPUs)

Roll to stands (or pistol roll to stands)

Box jumps

Hang squat snatch w/ PVC or barbell

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

Skill/Strength

Back Squat (10-7-5-5-4-4-4-4)

Sets to be completed EOMOM as a group. Increase weight each set if possible.

Handstand Push-ups (5 x ME)

Sets to be completed EOMOM as a group. Perform up to 15 consecutive HSPUs each set. If you are unable to do HSPUs, then substitute shoulder presses (see below)

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

Sets to be completed EOMOM as a group. Do a few warm-up sets and then start on the 5s. If you can do HSPUs, do them (see above).

WOD

5min C&J (AMRAP – Reps)

AMRAP 5 minutes:

Clean & Jerks, 155#/105#

*Scale to weight you think you can do at least 20 reps (4/min).
This is a good benchmark workout, so no scaled/masters or rx+ recommendations. Do this weight if you can, but scale down if 20 reps is unreasonable.

Cool Down

Yoga Poses/Stretches (No Measure)

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


1/5/17 Endurance

CrossFit Roselle – Endurance

Warm-up

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

5k Row (Time)

Max Effort 5k Row


1/5/17 Masters

CrossFit Roselle – Masters

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

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

Power Clean (5-3-3-1-1-1-1-1)

OEMOM

Metcon

Metcon (AMRAP – Reps)

For Reps:

5 minutes of Rowing for calories

4 minutes of Box Jump

3 minutes of Dumbbell Snatch

2 minutes of Wall Ball

1 minute of Push Ups


1/4/17 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up 2 (No Measure)

Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.

– TTB/Kipping knee raises

– KB swings, light

– Barbell thrusters

– Mountain climber push-ups

– Quick feet

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

2 Min Rope Climbs (Time)

AMRAP 2 minutes:

Rope climbs, 18’/15′
If you are proficient in rope climbs, then proceed with the 2 min AMRAP. Otherwise, spend 10-15 minutes practicing the movement.

WOD

Metcon (Time)

5 Rounds for time (15min cap):

20 Wall balls, 20#/14#

2 Rope climbs, 18’/15′

*Scaled/Masters 20#/10# to 9′ target & 15 ring rows/round. Rx+ for 25 UB Wall Balls/round.

Cool Down

Yoga Poses/Stretches (No Measure)

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


1/3/17 CF

CrossFit Roselle – CrossFit

Warm-up

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

Deadlift (7-5-5-3-3-3-3-3)

Sets to be completed EOMOM as a group. Increase each set if possible.

WOD

Metcon (Time)

5 Rounds for time (12 min cap):

30 Double unders

20 Med ball twists, 20#/14#

10 Box jumps, 24″/20″

*Scaled/Masters 50 singles, 14#/10# Med ball twists, and step-ups allowed. Rx+ UB DUs, 20 GHD sit-ups, and 24″/20″ box jump overs (no touching of box).

Cool Down

Yoga Poses/Stretches (No Measure)

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


1/3/17 Masters

CrossFit Roselle – Masters

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

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

Deadlift (7-5-5-3-3-3-3-3)

Sets to be completed EOMOM as a group. Increase each set if possible.

Gymnastics

Push-ups (2x Maximum unbroken reps.)

Metcon

Metcon (AMRAP – Reps)

5-10-15-20-15-10-5 Double Unders

8 Minute timecap
Each set must be unbroken. Pause between sets. If doing single unders, double the reps and practice double unders for balance of time after completing.


1/2/17 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)

In 20 Min:

250m Row

20 Pull-ups

15 Burpees

10 Power cleans

5 Power snatches

*Partner A works for 2.5 min while Partner B rests. Partner B then picks up where Partner A leaves off. Continue this pattern until both partners have gone 4 times.


12/31/16 CF Masters

CrossFit Roselle – Masters

Warm-up

Do What Dave Says… (No Measure)

See above

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)

AMRAP 20 Min:

Row 10 Cal

10 Front squats

10 Lunge steps

10 Floor wipers

*Partner A will work for 2.5 minutes while partner B rests. Partner B will then work for 2.5 minutes while partner A rests. Each partner will go 4 times. Pick up where your partner left off. Rx 75#/55#.