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

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

Start 1st set @ 80% and increase each set if possible.

WOD

5 Rounds of Standard Warm-up (Time)

5 Rounds for time of:

10 Pull-ups

10 Push-ups

10 V-ups

10 Supermans

10 OH squats, 45#/35#

*Push-ups must be legit to count as Rx. That means chest touches floor at bottom, and hips are brought up at the same time as the chest. Arms fully locked out at top. Rx+ for C2B, ring dips, and toes to bar.

CrossFit Roselle – Masters/Beginners

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Double Unders (No Measure)

Practice DU’s for 2 minutes

DB Snatch/MCHP/DB Push Press (No Measure)

– DB Snatch

– Mountain climber hip stretch

– DB Push Press

20 seconds on/10 seconds off, 3 times through

Skill

Medball Clean

Practice

Metcon

Metcon (Time)

3 Rounds for time of:

400m Run

21 Medball Clean

12 Pull Up

CrossFit Roselle – CrossFit

Warm-up

Row/SDHP/Thrusters/V-ups (No Measure)

2 Rounds of:

Row 300m

10 SDHP

10 Thrusters

10 V-ups

Skill/Strength

Clean and Jerk (10 min to work up to heavy single)

WOD

Annie-Grace (Time)

For time (15min cap):

50-40-30-20-10 reps of:

Double unders

Abmat sit-ups

*Perform 6 clean & jerks @ 135#/95# after each round. Rx+ 185#/125#

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

CrossFit Roselle – Masters/Beginners

Warm-up

Mobility 2 (No Measure)

Leg Over, Leg Hug, Body Rock, Scorpion, Cossack, Runner, Table

Double Unders (No Measure)

Practice DU’s for 2 minutes

Box Jump/SLDL/Squat (No Measure)

3 Rounds 20 sec work/10 sec rest

Box Jump

Straight Legged Deadlift

Air Squat

WOD

Metcon (No Measure)

20 Minute Partner AMRAP

18 Walking Lunge

15 V Up

12 Deadlift

9 Power Clean

6 Push Jerk

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 (AMRAP – Reps)

AMRAP 20 Min:

20 Power cleans

20 Reverse lunge steps, alt legs each rep

20 Barbell roll outs

20 Bar over burpees

*Only one partner working at a time. Rx 115#/75#, Rx+ 155#/105# and 40 TTB in place of the barbell roll outs.

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/Shoulder Presses (4 Rounds for reps)

4 Rounds of:

Row 500m for time, then immediately perform max rep shoulder presses, 95#/65#.

Rest 3 minutes between efforts.
Scale weight so that you can do a minimum of 10 reps your first round. If you can easily hit 20+ reps, scale up. Racks are not allowed. Record number of reps completed as well as row times for each round.

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

Skill/Strength

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

WOD

Rope climbs/Burpees (Time)

For time:

3 Rope climbs, 18’/15′

18 Burpees

2 Rope climbs

12 Burpees

1 Rope climb

6 Burpees

*Sub 9 ring rows for each rope climb.

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

Row/Run Combo (Time)

Complete the following for time:

Row 1000m

Rest 2 minutes

Row 800m, Run 200m

Rest 2 minutes

Row 600m, Run 400m

Rest 2 minutes

Row 400m, Run 600m

Rest 2 minutes

Row 200m, Run 800m

Rest 2 minutes

Run 1000m

CrossFit Roselle – Masters/Beginners

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Double Unders (No Measure)

Practice DU’s for 2 minutes

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

Metcon (Time)

5 Rounds of:

200m Run

15 KB Swing

15 Box Jump

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

Skill/Strength

Farmer’s Carry (3 x 150′)

WOD

Wall balls/Double unders (Time)

3 Rounds for time of:

35 Wall balls, 20#/14#

70 Double unders

*Rx+ for going unbroken.