CrossFit Roselle – Masters/Beginners

Warm-up

Do What Dave Says… (No Measure)

See above

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

WOD

Metcon (No Measure)

20 Minute Partner AMRAP

25′ Broadjump

20 Abmat Sit Up

15 Deadlift

10 Front Squat

5 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:

30 Hang squat cleans

40 Front rack lunge steps

50 Burpees (partner holds chin over bar)

60 Cal row

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

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

WOD

DB Snatches/Pistols/TTB/Ring dips/Burpees (Time)

2 Rounds for time (20min cap):

20 DB Snatches, alt arms each rep, 65#/45#

20 Pistols, alt legs each rep

20 Toes to bar

20 Ring dips

20 Burpees

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Rows, Rests (Distance)

Perform 10 Rounds of the following for total meters:

Row for 2 minutes

Rest for 2 minutes

CrossFit Roselle – Masters/Beginners

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Do What Dave Says… (No Measure)

See above

Cards (No Measure)

Suit and rank determine work.
Spade – Pull Up

Heart – Squat

Club – V-Up

Diamond – OH Squat

Skill/Strength

Push-ups

Metcon

Metcon (AMRAP – Reps)

5 Rounds Every 5 Minutes

500m Row

Max Effort Push Up

CrossFit Roselle – CrossFit

Warm-up

Med Ball/MCHP/Shoulder Kip (No Measure)

– Med ball cleans (bounce at bottom each rep)

– Mountain climber hip stretch

– Shoulder kip/pull-ups

20 seconds on/10 seconds off, 3 times through

Weightlifting

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

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

CrossFit Roselle – CrossFit

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

Skill/Strength

Reverse tire/sled pull (3 sets)

WOD

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

CrossFit Roselle – Masters/Beginners

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

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

Push Jerk

WOD

Metcon (Time)

3 Rounds

10 Box Jump

10 Floor Wiper

20 OH Walking Lunge

CrossFit Roselle – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Hang Power Snatch + Power Snatch (1-1-1-1-1-1-1)

WOD

Metcon (Time)

For time:

15 Clean & jerks, 135#/95#

Row 500m

15 Clean & jerks, 135#/95#

*Rx+ 165#/110#

CrossFit Roselle – Masters/Beginners

Warm-up

Do What Dave Says… (No Measure)

See above

Agility Ladder (No Measure)

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (No Measure)

20 Minute Partner AMRAP

10 Thrusters

10 Bar over Burpees

200m Run