2/6/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Forearm stretch

Front rack stretch

With barbell:

-10 dip shrugs w/ high elbows

-10 muscle cleans

-10 front squats w/ bounce at bottom

Row 500m

Two rounds of:

-5 power cleans

-5 hang squat cleans

*Light weight first round, add weight for second.

Skill/Strength

Power Clean + Hang Squat Clean (15 Min to work up to heavy single)

Power clean + Hang squat clean complex, 1RM

WOD

Ball Slams, Box Jumps, Power cleans (Time)

5 Rounds for time of:

-15 Ball slams, 30#/20#

-10 Box jumps, 24#/20#

-5 Power cleans, 135#/95#


2/5/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

10 Laps around cage

15 Burpees

20 Walking lunges

20 Shoulder kips

15 KB swings

10 Med ball cleans

5 Muscle ups (10 pull-ups + 10 Dips)

Skill/Strength

Reverse lunge steps (10-8-8-6-6-4)

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

WOD

Double unders/Muscle Ups (AMRAP – Rounds and Reps)

15 Minute Ladder:

20 Double unders

5 Burpees

1 Muscle up

20 Double unders

5 Burpees

2 Muscle ups

*Continue doing 20 Double unders, 5 burpees, and then add 1 muscle up each round. Sub assisted MUs or do 2 pull-ups + 2 dips for each MU.


2/4/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

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

Skill/Strength

Back Squat (5-5-5-5)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

-5 Pull-ups

-7 Box jumps


2/4/19 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

-Row 500m

-Rotator cuff exercises

-Hip circle band

-10 Pull-ups

-10 Dips

-10 Hollow rocks

-10 OH squats

Skill/Strength

Overhead Squat (5-5-5-5-5)

WOD

Rows/Toes to Bar/Quick Feet (AMRAP – Rounds and Reps)

AMRAP 15 Min:

20/14 Cal Row

15/11 TTB

10 Quick Feet (5 each side)

Rest 30 seconds after each round. This is about the time it takes to walk back up to the rower and set up, so don’t hesitate after completing a round. Sub kipping knee raises or V-ups if needed.


2/2/19 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 Min:

-200 Double Unders

-40 Hang power cleans, 95#/65#

-8 Rope climbs

-30 Bar over burpees

*Sub 9 Ring rows/rope climb. Rx+ 135#/95#.

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

-200 Double Unders

-40 Hang power cleans, 95#/65#

-8 Rope climbs

-30 Bar over burpees

*Sub 9 Ring rows/rope climb. Rx+ 135#/95#.


2/1/19 CF

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

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

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

Bonus

L-Sit (Accumulate 3 minutes in as many sets needed.)


1/31/19 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

-Row 500m

-Rotator cuff exercises

-Hip circle band

-10 Pull-ups

-10 Dips

-10 Hollow rocks

-10 OH squats

Skill/Strength

DB Bench Press (8-8-8-8)

DB Pullover (5-5-5-5)

WOD

Rows/Sit-ups/Walking Lunges (Time)

For time (25min cap):

2000m Row

200 Abmat sit-ups

200 Walking lunges

*Any order, partition as needed.


1/29/19 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 12 minutes:

Row 500m

-Sampson stretch 30 sec/side

-5 Inch worm push-ups, straight-legged

-Reverse bridge, 30 sec

-Laying chest twister, 30 sec/side

-KB goblet squat, 30 sec

-30 walking lunges

-10 burpee pull-ups

Skill/Strength

Back Squat (1RM in 20 minutes)

WOD

Pull-ups/Burpees (AMRAP – Rounds and Reps)

10 Minute Ladder:

1 Pull-up

1 Burpee

2 Pull-ups

2 Burpees

*Continue adding 1 pull-up and 1 burpee each round until time expires. Rx+ for C2B pull-ups.


1/28/19 CF Kids

CrossFit Roselle – CrossFit Kids (Ages 9-14)

Warm-up

Kids Cage Run (No Measure)

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

Skill/Strength

Front Squat (5-5-5-5)

Use KBs. Help kids get KB in rack position, work up to heavy set of 5.

WOD

Pull-ups/Burpees (AMRAP – Rounds and Reps)

10 Minute Ladder:

1 Pull-up

1 Burpee

2 Pull-ups

2 Burpees

*Continue adding 1 pull-up and 1 burpee each round until time expires. Rx+ for C2B pull-ups.


1/28/19 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

-Row 500m

-Rotator cuff exercises

-Hip circle band

-10 Pull-ups

-10 Dips

-10 Hollow rocks

-10 OH squats

WOD

Rows/KB Swings/HR Push-ups/Slam Ball Side Throws (AMRAP – Rounds and Reps)

AMRAP 28 Minutes:

-28 Cal Row

-28 KB Swings, 55#/35#

-28 HR Push-ups

-28 Slam ball side throws, 30#/20#

*Slam ball throws are against wall – throw from the side in a twisting motion. 14 from one side, 14 from the other.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.