7/24/20 CF

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.


7/23/20 CF

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


7/22/20 CF

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#


7/21/20 CF

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.


7/18/20 CF

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*



7/17/20 CF

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″


7/16/20

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.


7/15/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Up/down dog

Childs pose

Laying twister stretch

Reverse bridge

Shoulder kips



AMRAP 5 Minutes

4 Pull-ups/ring rows

5 Push-ups

6 Air squats

7 Hollow rocks

10 Quick feet

WOD

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Scale pull-ups by using bands so that you can do 10+ unbroken reps. Scale bench press weight so that you can also do 10+ unbroken reps.


7/14/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m

Sampson stretch

Shoulder kips

Barbell front rack stretch



AMRAP 5 minutes:

5 Good mornings

5 Hang muscle cleans

5 Front squats

5 Push jerks

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 Minutes)

WOD

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#


7/13/20 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Sampson stretch

Calf stretch

KB goblet squat stretch

Shoulder kips

Reverse bridge

MC hip stretches

WOD

Triple 3 (Time)

For time:

Row 3000m

300 Double unders

Run 3 miles

*For Rx, you must do this workout in order. Otherwise, scale or partition as needed.