2/2/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Weightlifting

Front Squat (5-5-3-3-3+)

Metcon

Metcon (AMRAP – Reps)

3 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.


2/2/16 CF

CrossFit Roselle – CrossFit

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

Barbell Warmup (No Measure)

10 Bent over Rows

10 Hang Power Cleans

10 Front Squats

10 Push Presses

10 Hang Snatches

10 Overhead Squats

Weightlifting

Unbroken Round of “DT” (1-1-1-1-1-1-1)

Complete the following without setting barbell down:

12 Deadlifts

9 Hang power cleans

6 Shoulder to OH
Rest as needed between rounds. Post weight of heaviest successful round.


1/30/16 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.

Metcon (AMRAP – Reps)

AMRAP 20:

40 Mountain climber push-ups

40 Squat cleans, 95#/65#

40 Pull-ups

40 Over Partner Burpees

*Rx+ Wall walks in place of MCPU, 135#/95#, C2B PU


1/30/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Row 500m – Gentle Pace (No Measure)

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

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

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute Partner AMRAP

50 Ball Slam

50 Barbell Shovel

50 Parallette Jump Over
Shovel demo: https://www.youtube.com/watch?v=gXNQS9JVI20


1/29/16 CF

CrossFit Roselle – CrossFit

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Weightlifting

Snatch (1RM)

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#


1/28/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

Warm-up

Row 500m – Gentle Pace (No Measure)

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.

Weightlifting

Push Jerk (5-3-3-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 MIN:

First Round 1-2-3, then 2-3-4, 3-4-5, etc. of:

Clean & Jerk

Pull-up

Burpee


1/28/16 Endurance

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

Metcon

Metcon (3 Rounds for time)

Complete the following:

Row 2000m @ 50% effort

Complete 100 jumping jacks at easy pace

Row 2000m @ 70% effort

Complete 100 jumping jacks at easy pace

Row 2000m @ 90% effort

*The workout is one continuous effort, so do not stop to rest. Record the row times individually.


1/27/16 CF

CrossFit Roselle – CrossFit

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

Gymnastics

HSPU/Handstand Walk Practice (Practice)

Metcon

Metcon (Time)

For Time (25min cap):

25 Toes to bar

500m Row

25 Ring push-ups

25 Box jumps, 24″/20″

50 Abmat sit-ups

25 Box jumps, 24″/20″

25 Ring push-ups

500m Row

25 Toes to bar

Metcon (Time)

For Time (25min cap):

25 Toes to bar

500m Row

25 Ring push-ups

25 Box jumps, 24″/20″

50 Abmat sit-ups

25 Box jumps, 24″/20″

25 Ring push-ups

500m Row

25 Toes to bar


1/26/16 Masters/Beginners

CrossFit Roselle – Masters/Beginners

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

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

Weightlifting

Back Squat (5-5-5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

7 Medball Clean

7 Push Up


1/26/16 CF

CrossFit Roselle – CrossFit

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

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.

Weightlifting

Clean and Jerk (1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 MIN:

1 Clean & jerk, 185#/125#

2 Strict Pull-ups

3 Burpees