CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 minutes

500m Row

10 GHD sit-ups

10 Hip extensions

Hip circle band WU

10 Pull-ups

10 Dips

10 OH squats

Skill/Strength

Back Squat (10-8-6-4-2-2-2)

WOD

Ring push-ups/Box Jumps (AMRAP – Rounds and Reps)

ARMAP 12 Minutes:

12 Ring push-ups

6 Box jumps, 30″/24″

*Rx+ 36″/30″

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Warm-up 3 (No Measure)

Bear crawl

Backwards crab walk

Inch worm push-ups

Frog hops

*Handstand kick ups after each movement.

Skill/Strength

DB Snatch (Practice for WOD)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Min:

5 Push-ups

6 DB snatches (3/arm)

7 V-ups

Rest 30 seconds

*Go as fast as possible and earn your rest!

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

10 GHD sit-ups

10 Hip extensions

Sampson stretch

KB triceps/rack stretches

Barbell front rack stretch

–

AMRAP 5 Minutes:

-4 Hang power cleans

-4 Reverse lunge steps

-4 Strict toes to bar

-15 Sec HS hold

Skill/Strength

Hang Power Clean (1 Rep EMOM 10 Minutes)

WOD

Regional WOD 12.2 (Time)

For time (17min cap):

-Row 2000m

-50 Pistols, alternating legs each rep

-30 Hang cleans, 225#/135#

*Sub squat jumps, scale weight as needed.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

15 GHD sit-ups

15 Hip extensions

Rotator cuff WU

Hip Circle band WU

–

AMRAP 5 Min:

-4 Box jumps

-4 KB swings

-4 Strict toes to bar

-8 OH walking lunges

Skill/Strength

DB Snatch (Heavy single each arm in 15 minutes)

WOD

Planks/V-ups/Pull-ups (Time)

For time (20 min cap):

-2 min Plank hold

-35 V-ups

-2 min Plank hold

-35 Pull-ups

-1 min Plank hold

-20 V-ups

-1 min Plank hold

-20 Pull-ups

*Scale time/reps as needed. Rx+ TTB & CTB Pull-ups

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Agility Ladder (No Measure)

Agility Ladder

– follow up each trip with 10 reps of one of the following:

–Pull-ups x 2

–Push-ups x 2

–Sit-ups x 2

–Supermans x 1

–Mountain climber hip stretches x 1

–Squats x 2

Skill/Strength

Back Squat (10-7-4-2-2-2)

WOD

Metcon (AMRAP – Rounds and Reps)

10 Minute Ladder:

1 Pull-up

2 Burpee

2 Pull-ups

4 Burpees

3 Pull-ups

6 Burpees

*Keep adding 1 pull-up and 2 burpees each round until time expires

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Sampson stretch

Half pigeon

Reverse bridge

Shoulder kips

–

AMRAP 5 minutes:

-4 Pull-ups

-4 MC Hip stretches

-4 Push-ups

-4 Wall balls

-15 Sec HS Hold

Skill/Strength

GHD Situps (Practice Sit-ups, Hip Extensions, Back Extensions)

Push Press (Practice)

WOD

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

AMRAP 12 minutes:

7 Push presses

35 Double unders

*Start at 95#/65# and add 10# to the PP each round. It must be a PP to be considered Rx. Scaled/Masters start at 55#/35#. Rx+ start at 135#/95#.

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.

Skill

Double-Unders (Practice)

WOD

Metcon (Time)

For Time (25 Min Cap):

200 Double unders

100 Deadlifts, 185/125

200 DUs

100 Reverse lunges, 135/95

200 DUs

100 Front squats, 95/65

200 DUs

*scale weight/reps as needed

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Skill/Strength

Power Snatch (EMOM 10 Minutes)

WOD

Weighted Step-ups/Bar Over Burpees/Pull-ups/Power Snatches/Wall Walks (AMRAP – Rounds and Reps)

AMRAP 14 Minutes:

-50 Weighted step-ups, 50#/35# & 24″/20″

-40 Bar over burpees

-30 Pull-ups

-20 Power snatches, 115#/75#

-10 Wall walks

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 minutes

Row 500m

Skill/Strength

Bench Press (5-5-5-5)

WOD

Push-ups/Sit-ups (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

10-9-8-7-6-5-4-3-2-1 reps of push-ups alternated with 20-18-16-14-12-10-8-6-4-2 reps of sit-ups.

Once finished with above, do 20 burpees and start all over.

*No scaled/Masters changes. Rx+ do ring dips and toes to bar.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group Warm-up

WOD

Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70# / 50#

22 Box jump, 24” / 20″

400m Run

22 Burpees

22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
Partner up or go solo – 45 minute cap today.