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.

WOD

Metcon (Time)

5 Rounds for time of:

400m Row

1 Clean & jerk, heavy.

13 Burpees AFAP

1 Clean & jerk, heavy.

*Rest 3 minutes between rounds. Record time to complete and weight used. Scaled/Masters 350m Row, 1 C&J, 9 Burpees, 1 C&J.
No Rx+ option – just go heavy.

Cool Down

Yoga Poses/Stretches (No Measure)

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

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

Rows, Rests (Distance)

Perform 10 Rounds of the following for total meters:

Row for 2 minutes

Rest for 2 minutes

CrossFit Roselle – Masters

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

CFR Warm-Up 2 (No Measure)

Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.

– TTB/Kipping knee raises

– KB swings, light

– Barbell thrusters

– Mountain climber push-ups

– Quick feet

It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.

Metcon

Push Press/Sit Up/Row (Calories)

2 rounds of:

In 10 minutes complete:

25 Push Press 45#/35#

50 Abmat Sit Up

Row for Calories

5 minute rest between rounds

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up 2 (No Measure)

Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.

– TTB/Kipping knee raises

– KB swings, light

– Barbell thrusters

– Mountain climber push-ups

– Quick feet

It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.

Skill/Strength

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

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.
EOMOM as a group. Warm-up sets are built in.

WOD

Metcon (Time)

21-15-9 Reps for time of:

Thrusters, 95#/65#

Pull-ups

Row (calories)

*Scaled/Masters 65#/45# and RRs. Rx+ 135#/95# and CTB PUs.

Cool Down

Yoga Poses/Stretches (No Measure)

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

CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Power Snatch (7-5-5-3-2-2-2-2)

EOMOM as a group. Warm up sets are built in.

WOD

Rows/KB Swings/DUs (AMRAP – Rounds and Reps)

AMRAP 10 Min:

15 Cal Row

15 KB Swings, 55#/35#

45 DUs

*Scaled/Masters 12 Cal row, 12 KBS @ 45#/35# and 75 singles. Rx+ 15 Cal Assault Bike, 15 KBS @ 75#/55#, 45 UB DUs.

Cool Down

Yoga Poses/Stretches (No Measure)

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

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

Skill/Strength

Power Snatch (7-5-5-3-2-2-2-2)

EOMOM as a group. Warm up sets are built in.

WOD

Metcon (AMRAP – Reps)

2 Rounds of:

1 minute Pull Up

1 minute Push Up

1 minute Step Up

1 minute Plank

1 minute Rest

Count -5 reps for each break in the plank hold.

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

Tabata style: 20 seconds on, 10 seconds off. Move from one exercise to the next until 3 full rounds completed:

– Double unders

– Pull-ups

– Dips – Ring or stationary

– Hollow rocks

– Supermans

– OH squats

It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.

Skill/Strength

Power Clean (7-5-5-3-2-2-2-2)

EOMOM as a group. Warm-up sets are built in.

Power Clean (7-5-5-3-2-2-2-2)

EOMOM as a group. Warm-up sets are built in.

WOD

Metcon (Time)

For time 15min cap):

500m Row

40 Abmat sit-ups

30 Push-ups

20 Ring rows

10 Box jumps, 30″/24″

20 Ring rows

30 Push-ups

40 Abmat sit-ups

500m Row

*Scaled/Masters 400m, 30, 20, 10, 5 (24″/20″), 10, 20, 30, 400m. Rx+ 500m, 40 TTB, 30 Ring dips, 20 CTB PUs, 10 BJ 36″/28″.
Rx+ does not go back up the ladder.

Cool Down

Yoga Poses/Stretches (No Measure)

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

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)

2011 Regionals Individual Event 4

With a partner, complete the following in order (25min cap):

100 Pull-ups

100 KB swings, 55#/35#

100 Double unders

100 OH squats, 95#/65#

*Only one person working at a time. Scaled/masters ring rows, 45#/25# KBS, 200 singles, and 65#/45#. Rx+ C2B, 75#/55#, and 135#/95#

CrossFit Roselle – Masters

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

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 – Reps)

With a partner complete as many reps as possible in 20 minutes of:

50 OH Lunge Step

50 BB Push Press

50 V Up

50 PP Hang Power Clean
One partner works, the other rests. Scale weight as needed to complete 10 unbroken reps first round. Use same weight for Push Press and Hang Power Clean

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

Metcon (Time)

5 Rounds for time of:

300m Row

15 Ring push-ups

10 Reverse lunge steps w/ bar in front rack, 115#/75#

5 Bar over burpees

*Rest 3 minutes between rounds. Scaled/Masters 75#/55# and 10 regular push-ups/rd. Rx+ 155#/105# and 15 ring dips/rd.
Scale so that you can finish rounds in 4 min or less. Preferred work/rest ratio is 1:1.

Cool Down

Yoga Poses/Stretches (No Measure)

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