1/12/17 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

Rows, Rests (Distance)

Perform 10 Rounds of the following for total meters:

Row for 2 minutes

Rest for 2 minutes


1/12/17 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.

WOD

Metcon (Time)

5 Rounds for time of:

400m Row

1 Clean & jerk, heavy.

13 Burpees AFAP

1 Clean & jerk, heavy.

*Rest 3 minutes between rounds. Record time to complete and weight used. Scaled/Masters 350m Row, 1 C&J, 9 Burpees, 1 C&J.
No Rx+ option – just go heavy.

Cool Down

Yoga Poses/Stretches (No Measure)

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


1/11/17 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

Reverse lunge steps (10-10-8-8-6-6-6)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
EOMOM as a group. Warm-up sets are built in.

WOD

Metcon (Time)

21-15-9 Reps for time of:

Thrusters, 95#/65#

Pull-ups

Row (calories)

*Scaled/Masters 65#/45# and RRs. Rx+ 135#/95# and CTB PUs.

Cool Down

Yoga Poses/Stretches (No Measure)

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


1/10/17 Masters

CrossFit Roselle – Masters

Warm-up

Floor Stretches (No Measure)

On floor: Side roll, hip raises, cat/camel, etc..
,,,

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Power Snatch (7-5-5-3-2-2-2-2)

EOMOM as a group. Warm up sets are built in.

WOD

Metcon (AMRAP – Reps)

2 Rounds of:

1 minute Pull Up

1 minute Push Up

1 minute Step Up

1 minute Plank

1 minute Rest

Count -5 reps for each break in the plank hold.


1/10/17 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Power Snatch (7-5-5-3-2-2-2-2)

EOMOM as a group. Warm up sets are built in.

WOD

Rows/KB Swings/DUs (AMRAP – Rounds and Reps)

AMRAP 10 Min:

15 Cal Row

15 KB Swings, 55#/35#

45 DUs

*Scaled/Masters 12 Cal row, 12 KBS @ 45#/35# and 75 singles. Rx+ 15 Cal Assault Bike, 15 KBS @ 75#/55#, 45 UB DUs.

Cool Down

Yoga Poses/Stretches (No Measure)

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


1/9/17 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

Power Clean (7-5-5-3-2-2-2-2)

EOMOM as a group. Warm-up sets are built in.

Power Clean (7-5-5-3-2-2-2-2)

EOMOM as a group. Warm-up sets are built in.

WOD

Metcon (Time)

For time 15min cap):

500m Row

40 Abmat sit-ups

30 Push-ups

20 Ring rows

10 Box jumps, 30″/24″

20 Ring rows

30 Push-ups

40 Abmat sit-ups

500m Row

*Scaled/Masters 400m, 30, 20, 10, 5 (24″/20″), 10, 20, 30, 400m. Rx+ 500m, 40 TTB, 30 Ring dips, 20 CTB PUs, 10 BJ 36″/28″.
Rx+ does not go back up the ladder.

Cool Down

Yoga Poses/Stretches (No Measure)

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


1/7/17

CrossFit Roselle – Masters

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

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)

With a partner complete as many reps as possible in 20 minutes of:

50 OH Lunge Step

50 BB Push Press

50 V Up

50 PP Hang Power Clean
One partner works, the other rests. Scale weight as needed to complete 10 unbroken reps first round. Use same weight for Push Press and Hang Power Clean


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.