1/18/16 CF

CrossFit Roselle – CrossFit

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

Metcon

Metcon (Weight)

EMOTM 30 Minutes:

Even: 1 Clean & jerk

Odd: 7 Burpees

*Increase weight each lift if possible. Record heaviest successful lift as well as the number of burpees completed each round. Scale reps as needed.


1/16/16 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

Metcon (Time)

For time (20min cap):

10 Rounds of:

15 ball slams, 30#/20#

10 ring dips

20 lunge jumps

Then,

10 Rounds of:

10 toes to bar

10 slam ball cleans, 30#/20#

20 quick feet


Row / Slamball

CrossFit Roselle – Masters/Beginners

Warm-up

Kicks (No Measure)

Front/Back Kick, Side to Side Kick, Squat, etc. Dynamic

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

Metcon

Metcon (Time)

With a partner:

4 rounds of

500M Row

25 Slamball

One partner rows while the other does the slamballs. When both are done switch stations. Each partner will do all movements.


1/15/16

CrossFit Roselle – CrossFit

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

Weightlifting

Deadlift (3-3-3-3-3)

Metcon

Metcon (Time)

For time (20min cap)

Row 50 cal

25 OH squats, 95#/65#

Rest 3 minutes

Row 50 cal

25 Burpees

Rest 3 minutes

Row 50 cal

25 Thrusters, 95#/65#

*Rx+ 135#/95#. Post time to complete or number of reps completed in time cap.


Burpee Pull Up

CrossFit Roselle – Masters/Beginners

Warm-up

Floor Stretches (No Measure)

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

Shoulder Stretches (No Measure)

Using bands or PVC

Gymnastics

Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minutes AMRAP

1 Agility Ladder

3 Burpee Pull Up

6 Push Up

9 Overhead Walking Lunge


Endurance 1/14/16

CrossFit Roselle – CrossFit

Warm-up

Do What Dave Says… (No Measure)

See above

Metcon

Metcon (5 Rounds for time)

Perform 5 Rounds of the following:

Row 1000m.

Rest 5 minutes between efforts. Row each round @ 85% effort. Goal is to maintain or improve pace each round.


1/13/16

CrossFit Roselle – CrossFit

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

Agility Ladder (No Measure)

Weightlifting

Split Jerk (1-1-1-1-1-1-1)

Metcon

Metcon (Time)

For time (20min cap):

50 Pull-ups

50 Ring push-ups

50 KB swings, 55#/35#

50 Box jumps, 24″/20″

*Rx+ 30 muscle ups in place of the pull-ups and ring push-ups.


Double Under Unbroken

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Weightlifting

Deadlift (5-5-5-5)

Find a 5 rep max deadlift. Only one set at max weight.

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, practice once done for balance of time.


1/12/16

CrossFit Roselle – CrossFit

Warm-up

Active Warm-up II (No Measure)

Forward lunges w/ arms locked out OH

Reverse lunges w/ arms locked out OH

Forward lunges w/ single leg squats

Inch worm push-ups

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Weightlifting

Hang Power Snatch + Power Snatch (1-1-1-1-1-1-1)

Metcon

Metcon (Time)

5 Rounds for time:

10 Burpees

20 Double unders


1/11/16

CrossFit Roselle – CrossFit

Warm-up

Group Stretch (No Measure)

Static stretches, yoga poses, etc.

Med Ball/MCHP/Shoulder Kip (No Measure)

– Med ball cleans (bounce at bottom each rep)

– Mountain climber hip stretch

– Shoulder kip/pull-ups

20 seconds on/10 seconds off, 3 times through

Weightlifting

Back Squat (4RM)

Metcon

Metcon (Time)

4 Rounds for time:

Row 250m

25 Wall balls, 20#/14# (Rx+ 30#/20#)