CrossFit Roselle – Open Gym

AMRAP Snatches (AMRAP – Reps)

AMRAP 5 Minutes:

Snatches, 185#/125#

AMRAP Clean & Jerks (AMRAP – Reps)

AMRAP 5 Minutes:

Clean & Jerks, 225#/155#

CrossFit Roselle – Masters

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

WOD

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

10 Push presses

10 Reverse lunge steps (bar in front rack)

5 Floor wipers

One partner completes the entire round while the other partner rests. Alternate work/rest each round.

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

Cindy/DT Mash-Up (Time)

5 Rounds for time of (20 min cap):

2 Rounds Cindy (5 Pull-ups, 10 Push-ups, 15 Air Squats)

1 Round DT (12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks)

*Rx 115#/75#, Rx+ 155#/105#

CrossFit Roselle – Open Gym

Back Squat (2-2-2-2-2)

Start at 85% of 1RM and increase each set if possible.

Shoulder Press (3-3-3-3-3)

Heavier than last time.

Reverse Hypers (5-5-5-5)

Work up to heavy-ish set of 5 and increase each set if possible.

CrossFit Roselle – CrossFit

Warm-up

SDHP/MCPU/TTB (No Measure)

2 Rounds of:

10 Sumo Deadlift High Pulls

10 Mountain Climber Push-ups

10 Toes to Bar

Skill/Strength

Reverse lunge steps (8-8-8-8)

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

WOD

Wall walks/DUs/BJ/TTB (Time)

For time:

5 Wall walks

50 Double unders

25 Box jumps, 24″/20″

5 Wall walks

25 Toes to Bar

50 Double unders

5 Wall walks

*Rx+ Sub MUs for wall walks and DUs must be unbroken.

CrossFit Roselle – Masters

Warm-up

Floor Stretches (No Measure)

On floor: Side roll, hip raises, cat/camel, etc..

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Crossfit Warmup – 1 round (No Measure)

10 Pull Up / Ring Row

10 Ring Dip / Push Up

10 GHD Sit Up / V Up / Sit Up

10 GHD Back Extension / Superman

10 Overhead Squat

Metcon

Row/KB Swing/Wall Ball (Time)

4 Rounds of:

250 meter Row

15 Kettlebell Swing

9 Wall Ball

CrossFit Roselle – CrossFit

Warm-up

Plate Warmup (No Measure)

Using a plate:

10x Ground to OH

10x Lunge

10x Sit Up

10x Twist

10x OH Squat

Skill/Strength

Thruster (1-1-1-1-1-1-1)

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

CrossFit Roselle – Open Gym

Overhead Squat (1RM)

Box Step Ups (4-4-4-4-4)

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.
Heavier than last time

Bent Over Row (5-5-5-5)

Work up to heavy-ish weight and increase each set if possible.

CrossFit Roselle – CrossFit

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Snatch (1-3 Reps EMOM 10 Min)

1 rep strength

2 reps technique

3 reps cardio

WOD

Metcon (No Measure)

EMOM 20 Min:

Even: Sprint 150′

Odd: 10 Quick feet & 10 Burpees

CrossFit Roselle – Masters

Warm-up

Do What Dave Says… (No Measure)

See above

Jump Rope/Sit Up/Run (Time)

5 Rounds of:

1 minute Jump Rope

30 Abmat Sit Up

400 meter Run

3 minute rest between rounds.
Aim for negative splits. Start easy and increase intensity each round.