CrossFit Roselle – CrossFit
Warm-up
CFR Warm-up 3 (No Measure)
Tabata style – 20 seconds on/10 seconds off. Rotate through 3 full rounds:
Handstand hold (or 10 HSPUs)
Roll to stands (or pistol roll to stands)
Box jumps
Hang squat snatch w/ PVC or barbell
*Sub OH barbell holds/presses, V-ups, and step-ups as needed.
Skill/Strength
Back Squat (10-7-5-5-4-4-4-4)
Sets to be completed EOMOM as a group. Increase weight each set if possible.
Handstand Push-ups (5 x ME)
Sets to be completed EOMOM as a group. Perform up to 15 consecutive HSPUs each set. If you are unable to do HSPUs, then substitute shoulder presses (see below)
Shoulder Press (5-5-5-5-5)
Sets to be completed EOMOM as a group. Do a few warm-up sets and then start on the 5s. If you can do HSPUs, do them (see above).
WOD
5min C&J (AMRAP – Reps)
AMRAP 5 minutes:
Clean & Jerks, 155#/105#
*Scale to weight you think you can do at least 20 reps (4/min).
This is a good benchmark workout, so no scaled/masters or rx+ recommendations. Do this weight if you can, but scale down if 20 reps is unreasonable.
Cool Down
Yoga Poses/Stretches (No Measure)
Spend 5-10 minutes as a group – Coach’s choice of movements.