CrossFit Roselle – CrossFit

Warm-up

Row/Standard Warm-up (No Measure)

Row 500m

Standard warm-up x 1

10 Pull-ups/Ring rows

10 Ring dips/push-ups

10 GHD sit-ups/V-ups

10 Back extensions/supermans

10 OH squats with bar/pvc

WOD

Rows/Bench Presses (4 Rounds for reps)

4 Rounds of:

Row 500m for time.

Max Effort Bench press, 135#/95#

*Rest as needed between rounds. Make sure you have a spotter each round. Scale to a weight you can do 10+ reps/round. If you can easily do 20+ reps, scale up.

CrossFit Roselle – Open Gym

Squat clean + 3 front squats (1-1-1-1-1-1)

Perform 1 squat clean followed by 3 front squats without dropping bar
Start at 80% of 1RM squat clean and increase each set if possible.

Deadlift (3-3-3-3-3)

Start at 80% and increase each set if possible

Weighted Pull-ups (4-4-4-4-4)

CrossFit Roselle – Open Gym

WOD

AMRAP Snatches (AMRAP – Reps)

AMRAP 5 Minutes:

Snatches, 185#/125#

AMRAP Clean & Jerks (AMRAP – Reps)

AMRAP 5 Minutes:

Clean & Jerks, 225#/155#

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 (Time)

Relay Races, TBA

CrossFit Roselle – Masters

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Floor Stretches (No Measure)

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

Metcon

Metcon (No Measure)

With a partner, 5 stations, 4 minutes per station:

Deadlift

Heels Up

Turkish Get Up

Plate Squat

Burpee

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.

Skill/Strength

Split Jerk (1RM)

WOD

KB Swings/Push Presses/Pull-ups (AMRAP – Rounds and Reps)

AMRAP 10 Min:

8 KB swings, 55#/35#

4 Shoulder presses, 95#/65#

4 Strict pull-ups

*Rx+ 75#/55# KBS, 4 HSPUs, 2 MUs

CrossFit Roselle – Open Gym

Skill/Strength

Reverse lunge steps (4-4-4-4-4)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
4 total reps, so 2/leg. No pausing/resting with knee on ground. If you pause, it is a failed rep.

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.
4 reps EACH leg. Start with weaker leg. Make sure working leg stands to full extension without help from non-working leg.

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

Start at 80% and increase each rep if possible.

CrossFit Roselle – CrossFit

Warm-up

Med ball cleans/MCHS/Shoulder kips (No Measure)

20 seconds on/10 seconds off x 3 rounds:

Med ball cleans w/ bounce at bottom

Mountain climber hip stretch

Shoulder kips

Skill/Strength

Back Squat (3-3-3-3-3)

WOD

Power Cleans/Double Unders (Time)

5 Rounds for time of:

5 Power cleans, 135#/95#

40 Double unders

*Rx+ 205#/135# & 40 UB DUs

CrossFit Roselle – Endurance

Warm-up

Row/Standard Warm-up (No Measure)

Row 500m

Standard warm-up x 1

10 Pull-ups/Ring rows

10 Ring dips/push-ups

10 GHD sit-ups/V-ups

10 Back extensions/supermans

10 OH squats with bar/pvc

WOD

Jumping jacks/sit-ups/jump rope/squats (5 Rounds for reps)

Complete 5 Rounds of:

1 minute jumping jacks

1 minute Abmat sit-ups

1 minute jump ropes

1 minute air squats

*Rest 4 minutes between each round. Keep track of total reps each round and record. Goal is max reps each round.

CrossFit Roselle – Masters

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Crossfit Warmup – 2 Rounds (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

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats