Open WOD 20.3

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB goblet squat stretch

OH band stretch

Reverse bridge

Shoulder kips



20 Lunge steps

10 Push ups

10 KB swings

5 Dips



-Warm-up on DLs up to heaviest weight for WOD

-Practice HSPUs and HS walks – IF you think you will get there.

WOD

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes


10/24/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Warm-up (No Measure)

Row 500m

20 Walking lunges

15 KB swings

10 Box jumps

5 Burpee pull-ups

Skill/Strength

DB Bench Press (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes:

-Row 350

-20 Wall balls

-5 Wall walks


10/24/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 10 Minutes

Row 500m

20 Walking lunges

10 Med ball cleans

5 Wall walks

Skill/Strength

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

Alternate w/ B

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

Alternate w/ B

WOD

Rows/Wall Balls/Wall Walks (Time)

For time:

-Row 1000m

-50 wall balls, 20#/14#

-10 Wall walks


10/23/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids WU #1 (No Measure)

Run 200m

10 Pull-ups

10 Push-ups

10 Sit-ups

10 Supermans

10 Squats

Run 200m

Skill/Strength

Toes-To-Bar (Practice TTB/Kipping Knee raises)

WOD

Metcon (AMRAP – Rounds and Reps)

15 AMRAP:

12 Renegade Rows

8 Box jumps

200m run


10/23/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

Hip circle band stretch

PVC pass throughs

Reverse bridge



AMRAP 5 Minutes:

-6 Walking lunges

-4 KB swings

-2 Burpee pull-ups

Skill/Strength

Reverse lunge steps (10-10-8-8-6)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.

WOD

Runs/Renegade Rows/Box Jumps (AMRAP – Rounds and Reps)

AMRAP 18 minutes:

Run 400m

20 Renegade rows (alt arms each rep)

10 Box jumps

*Record rounds completed and post weight used and box height in comments.


10/22/19

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator cuff WU

OH band stretch

Wall angels

Half pigeon

MC hip stretches

Front rack stretch

Hang muscle cleans

Shoulder presses



AMRAP 5 minutes

– 4 Clean & jerks, tng

– 4 Toes to bar

– 4 Roll to stands

– 4 Box jumps

Skill/Strength

Clean and Jerk (1 Rep Max in 20 minutes)

WOD

Clean & Jerks/Pull-ups (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

-3 Clean & jerks, 135#/95#

-7 Pull-ups

*Rx+ 185#/125# & C2B.


10/21/19 CF Kids

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 (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

-5 KB deadifts, heavy

-5 Burpees

-5 Pull-ups


10/21/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Rotator cuff WU

Hip Circle band WU

PVC pass throughs



AMRAP 5 minutes

4 OH squats

5 Push-ups

6 Lunge jumps

20 Double unders

Skill/Strength

Overhead Squat (1 Rep Max in 20 Minutes)

WOD

Deadlifts/Burpees (Time)

5 Rounds for time of:

5 Deadlifts, 275#/185#

10 Burpees


10/19/19 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.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

-Run 800m together

-Then 10 Rounds of:

–1 Rope climb/8 Ring rows

–10 Box jumps, 24″/20″

–10 HR push-ups

*Partners alternate movements until all 10 rounds completed. Rx+ 2 rope climbs, 30″/24″, & 15 HR push-ups/rd.


10/18/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

KB Goblet squat stretch

PVC passthroughs

Shoulder kips

Reverse bridge

Barbell front rack stretch

Hang muscle cleans

Thrusters



EMOM 5 Minutes:

-2 DB thrusters

-3 Toes to bar

-12 Double unders

WOD

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells