CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Couch stretch

Half pigeon

Chest/Lat stretch

–

AMRAP 5 minutes:

3 Burpees

3 Pull-ups

10 Hollow rocks

20 Sec Handstand hold

Skill/Strength

A: Bench Press (5-5-5-5)

B: DB Pullover (5-5-5-5)

Complete a set of A and then immediately after, complete a set of B.

WOD

KB Swings EMOM (5 Rounds for reps)

EMOM 5 Minutes:

20 KB swings, 55#/35#

*Rx+ 75#/55#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Rotator Cuff WU

Hip Circle Band WU

Sampson Stretch

–

AMRAP 5 Minutes:

-4 Med ball cleans

-5 Push-ups

-6 Lunge jumps

-7 Hollow rocks

Skill/Strength

Back Squat (Heavy single in 25 minutes)

WOD

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

CrossFit Roselle – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 min:

400m Run

30/20 HR Push-ups

20 Roll to stands

10 Box jumps, high

1 sled push, heavy

*Record height and weight used.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Good mornings

Straight legged deadlifts

Front rack stretch

Hang muscle cleans

Shoulder kips

–

AMRAP 5 Minutes:

-3 Pull-ups

-4 Power cleans (TnG, inrease weight/rd)

-10 Quick feet

WOD

Power Cleans/Pull-ups/Double Unders (10 Rounds for reps)

EMOM 30 Minutes:

Min 1: 1 Heavy power clean

Min 2: 7-12 Pulls-ups

Min 3: 30-50 Double unders

*Rx+ C2B pull-ups. Record number of pull-ups + DUs completed/round. Post heaviest weight used in notes – you can increase each round.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB goblet squat stretch

Sampson stretch

–

AMRAP 5 minutes:

-3 Pull-ups

-4 Push-ups

-5 Hollow rocks

-6 OH squats

WOD

Rows, Rests (Distance)

Perform 10 Rounds of the following for total meters:

Row for 2 minutes

Rest for 2 minutes

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Rotator Cuff WU

OH Band Stretch

–

AMRAP 5 Minutes:

4 Burpees

-4 Push jerks

-4 Toes to bar

-8 Lunge jumps

*Use light weight on PJ, increase each round

Skill/Strength

Push Jerk (Heavy set of 2 in 20 minutes)

WOD

Push Jerks/Front Squats/Runs (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

-5 Push jerks, 115#/75#

-5 Front squats, 115#/75#

-200m Run

*Rx+ 155#/105#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Calf Stretch

Plate Squat Stretch into Hamstring Stretch

Reverse Bridge

–

AMRAP 5 Minutes:

-10 Quick feet

-4 Toes to bar

-5 Plate ground to OH

-6 Weighted reverse lunge steps

Skill/Strength

Box Step Ups (5-5-5-5)

Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
5 reps/leg each set.

WOD

GHD Sit-ups/DUs/Lunge Jumps/Burpees (Time)

For time:

50 GHD sit-ups

100 Double unders

50 Lunge jumps

25 Burpees

50 Lunge jumps

100 Double unders

50 GHD sit-ups

*Sub Abmat sit-ups and straight legged DLs as needed.

CrossFit Roselle – CrossFit

WOD

“Bradyn” (Time)

For time:

5 Rounds of:

-99 Double unders

-7 Burpees

-21 Thrusters, 65#/45#

*Cash Out – 1 Mile Run*

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Calf stretch

KB goblet squat stretch

Shoulder kips

PVC pass throughs

–

Burgener WU

Skill/Strength

Snatch (1 Rep EMOM 10 Minutes)

WOD

Power Snatches/Box Jumps (Time)

21-15-9 Reps for time of:

Power snatches, 115#/75#

Box jumps, 24″/20″

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Rotator cuff WU

Hip circle band WU

–

AMRAP 5 minutes:

-4 Toes to bar

-6 plate ground to OH

-8 Lunge jumps

-10 Quick feet

Skill/Strength

Back Squat (10-8-5-3-3-3-3)

WOD

Quick Feet/Roll to Stands/Burpees (3 Rounds for reps)

3 Rounds of the following:

AMRAP 5 Min:

– 10 Quick feet

– 9 Roll to stands

– 8 Burpees

*Rest 3 minutes between rounds. Keep track of reps completed during each round.