CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 15 Minutes:

Run 400m/Row 500m

Sampson Stretch 30 Sec/Side

4 Rounds of:

-5 Med ball cleans w/ bounce at bottom

-10 Shoulder kips

-2 Wall walks

-20 Double unders

Hand stand walk/holds in remaining time.

WOD

Reverse Lunges/Floor Presses/Quick (Weight)

EMOM 30 Minutes:

Min 1: 8 Weighted reverse lunge steps

Min 2: 8 Floor presses

Min 3: 10 Quick feet

*Add weight for both movements for total score. Use lightest weight used for each movement for scoring purposes (if you start at 155 on the presses, and reduce to 135, use 135 as your score).

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)

AMRAP 20 Min:

-40 HR push-ups

-40 V-ups

-40 Pull-ups

-40 KB swings, 55#/35#

-40 Burpees

-40 Cal row

*One person working at a time. Rx+ strict ring dips, strict TTB, strict pull-ups, & 75#/55# KBS.

CrossFit Roselle – CrossFit

Warm-up

WOD

Warm-up (No Measure)

Row/Bike 2 min

Calf Stretch

KB Goblet squat stretch

PVC pass throughs

Shoulder kips

Standard WU x 1

–

Hand stand walk practice 3 minutes

–

3-5 Rounds of:

6 OH Weighted walking lunges

6 Weighted box step ups

3 HSPUs

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Skill/Strength

Thruster (Practice 10 minutes)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

Row 200m

10 Thrusters

10 Pull-ups

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Group stretch

–

AMRAP 8 Minutes:

– 20 DUs

– 5 MC Push ups

– 5 Med ball cleans

– 5 Toes to bar

Skill/Strength

Split Jerk (Heavy single in 15 Minutes)

WOD

Double Unders/Med Ball Twists/Box Jumps (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).

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #2 (No Measure)

Jump rope 1 minute

10 Mountain climber hip stretches

10 Supermans

30 Sit-ups

10 Supermans

10 Mountain climber hip stretches

Jump rope 1 minute

Skill/Strength

DB Snatch (5-5-5-5)

5 Reps each arm, from the hang position. Reset for each rep. Stand tall, then a quick down and jump the weight up overhead, landing in the power position. Stand to full extension before resetting for next rep.

WOD

Metcon (Time)

5 Rounds for time:

-8 Plate Ground to OH

-12 OH walking lunges

CrossFit Roselle – CrossFit

Warm-up

Run10/EMOM (No Measure)

Run 10 Minutes. EMOM do 10 lunge steps even minutes and 5 frog hops odd minutes.

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Snatch Complex (15 Minutes to work to heavy single)

– 3 Second snatch DL to knee

– 2 Second pause

– Snatch pull

– Squat snatch

WOD

Power snatches/Burpees (Time)

5 Rounds for time of:

5 Power snatches, 115#/75#

10 Bar over burpees

*Rx+ 155#/105# and bar facing burpees. 12 min cap, so scale accordingly.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator cuff warm-up

Hip circle band warm-up

–

AMRAP 6 Minutes:

-12 Walking lunges

-10 Shoulder kips

-8 SDHPs

-6 Thrusters

Skill/Strength

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

WOD

Push-ups/DB HPCs/DB PPs/Squats (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

-20 HR push-ups

-20 Hang power cleans w/ single DB, 50#/35#

-20 DB push presses w/ single DB, 50#/35#

-20 Air squats

*Perform 10 reps each arm w/ the DB movements. Scale weight/reps as needed.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator cuff warm-up

–

30 Walking lunges

20 Shoulder kips

10 Burpees

–

2 Rounds of:

-5 Ring row to deep ring dips

-7 Squat jumps

-10 KB swings

WOD

Muscle Ups/Deadlifts/Box Jumps (Time)

For time:

-35 Muscle ups

-35 Deadifts, 350#/230#

35 Box jumps, 35″/28″

*Sub 2x Pull-ups/Dips for each MU. Scale weight/height as needed.

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

Run around cage 5-10 minutes, breaking to do various movements (burpees, sit-ups, push-ups, etc.) and stretches.

Skill/Strength

Weighted Step-ups (5-5-5-5)

5 reps each leg. Use box that is just high enough so that knee is above hip when in starting position. Hold 2 dumbbells at side while completing. Working leg does all the work.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

6 MC Push-ups

8 Box jumps

10 V-ups