CrossFit Roselle – Masters/Beginners
Warm-up
Active Warm-up (No Measure)
High knees, butt kicks, etc. Dynamic.
Cards (No Measure)
Suit and rank determine work.
Metcon
Metcon (Time)
Run 800 meters
50 push press 45/35#
Row 1000 meters
9/21/16 CF
CrossFit Roselle – CrossFit
Warm-up
Box Jump/Roll to Stand/Handstand (No Measure)
-Box Jumps
-Roll to Stand (sub sit-ups)
-Handstand Hold (sub overhead barbell hold)
*20 seconds on/10 seconds off x 3 rounds.
Skill/Strength
Reverse tire/sled pull (x3 down and back)
WOD
Sit-ups/Walking lunges/Pull-ups (Time)
21-15-9 Reps for time of:
Abmat sit-ups
OH walking lunges, 35#/25#
Pull-ups
OH walking lunges, 35#/25#
*Rx+ Toes to bar, 45#/35#, Chest to bar pull-ups
9/20/16 CF
CrossFit Roselle – CrossFit
Warm-up
Row/Med Ball Clean/MCPU (No Measure)
3 Rounds of:
10 cal row
10 med ball cleans
10 mountain climber push-ups
Skill/Strength
Squat Clean Thruster (1RM in 15 minutes)
WOD
Power cleans/Thrusters (AMRAP – Reps)
AMRAP 5 minutes:
5 Power cleans, 95#/65#
5 Thrusters, 95#/65#
*Rx+ 135#/95#. Make sure you can do at least one round unbroken, so scale weight accordingly.
9/20/16 Masters/Beginners
CrossFit Roselle – Masters/Beginners
Warm-up
Floor Stretches (No Measure)
On floor: Side roll, hip raises, cat/camel, etc..
Goblet Squat/Bulgarian Split Squat/Samson (No Measure)
3 rounds 20/10 work/rest
Goblet Squat
Bulgarian Split Squat
Samson Stretch
Weightlifting
Deadlift
Work up to a heavy single deadlift.
Metcon
Metcon (Time)
For time:
55 Burpees
34 Overhead Squats
21 Ring Dips
Scale and modify as needed.
9/19/16 CF
CrossFit Roselle – CrossFit
Warm-up
Burgener Warm Up (No Measure)
Snatch warm up and skill w/ PVC
Skill/Strength
Snatch (1 rep EMOM 10 Min)
WOD
Run/DB Snatches/Burpees/DB C&J/Row (Time)
For time:
400m Run
30 DB Snatches, alternating arms each rep, 50#/35#
20 Burpees
30 DB Clean & jerks, alternating arms each rep, 50#/35#
40 Cal Row
–
Rx+
For time:
30 Cal Row
10 DB snatches, alternating arms each rep, 90#/60#
20 Burpees
10 DB clean & jerks, alternating arms each rep, 90#/60#
30 Cal Assault Bike
9/16/16 CF
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
Med Ball Fun (Time)
10-9-8-7-6-5-4-3-2-1 reps for time of:
Med ball cleans
Med ball twists
Wall balls
Med ball sit-ups
*Rx 20#/14#. Sub regular twists and abmat sit-ups as needed. Rx+ 3 Rounds of 35 Wall balls, 35 GHD sit-ups, 20#/14#.
800m Med Ball Run (Time)
800m ball run for time, 20#/14#
9/15/16 CF
CrossFit Roselle – CrossFit
Warm-up
Medball Partner Warmup (No Measure)
10 each with a partner
– Medball Pitch/Catch
– Medball Sit Up
– Medball Twist
– Med Volleyball
Skill/Strength
Box Jumps (3-3-3-3-3)
3 jumps must be completed in 20 seconds to count. Record height of highest jump.
WOD
Rows/Burpee Box Jumps (Time)
3 Rounds for time of:
500m Row
20 Burpee box jumps, 24″/20″
9/15/16 Endurance
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
5k Row (Time)
Max Effort 5k Row
9/15/16 Masters/Beginners
CrossFit Roselle – Masters/Beginners
Warm-up
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
WOD
1016 Master’s Online Qualifier Event 1 (Time)
21-15-9 reps for time of:
Row (calories)
Thrusters, 95#/65#
Scale weight as needed.
9/14/16 CF
CrossFit Roselle – CrossFit
Warm-up
Box Jump/Roll to Stand/Handstand (No Measure)
-Box Jumps
-Roll to Stand (sub sit-ups)
-Handstand Hold (sub overhead barbell hold)
*20 seconds on/10 seconds off x 3 rounds.
Skill/Strength
Sleds/Yokes (x3 down and back)
Sled push or Yoke carry
WOD
Runs/KB Swings (Time)
For time:
Run 800m
40 KB swings, 55#/35#
Run 400m
20 KB swings, 55#/35#
Run 200m
10 KB swings, 55#/35#
*Rx+ for 75#/55# and under 10min.
Cool Down
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