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 – Rounds and Reps)

20 Min Partner AMRAP:

30 Pull-ups

40 KB swings, 55#/35#

50 Abmat sit-ups

60 Quick feet

*Only one person working at a time.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Med ball cleans

1 minute lat roll out

30 second handstand hold

10 pull-ups

WOD

CrossFit Games Open 16.5 Scaled (Time)

For Time:

21 Thruster, 65# /45#

21 Bar Facing Burpees

18 Thruster, 65# /45#

18 Bar Facing Burpees

15 Thruster, 65# /45#

15 Bar Facing Burpees

12 Thruster, 65# /45#

12 Bar Facing Burpees

9 Thruster, 65# /45#

9 Bar Facing Burpees

6 Thruster, 65# /45#

6 Bar Facing Burpees

3 Thruster, 65# /45#

3 Bar Facing Burpees

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Metcon (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/Beginners

Warm-up

Double Unders (No Measure)

Practice DU’s for 2 minutes

Floor Stretches (No Measure)

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

Warm-up (No Measure)

Specific Warmup
Calf Stretch, Arm Bar

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

Push Jerk

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Push Jerk

Jumping Pull Up

CrossFit Roselle – CrossFit

Warm-up

Warm-up

Agility Ladder (No Measure)

Gymnastics

Handstand Walk (4 x 25′)

WOD

Metcon (Time)

3 Rounds for time of:

300m Row

20 Burpees

10 Split jerks, 135#/95#

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

Weightlifting

Front Squat (2-2-2-2-2)

Bench Press (5-5-5-5)

WOD

1-Mile Run (Time)

Max Effort 1-Mile Run

CrossFit Roselle – Masters/Beginners

Warm-up

Active Warm-up (No Measure)

High knees, butt kicks, etc. Dynamic.

Warm-up (No Measure)

Specific Warm-up
Hip Openers

Scorpion

Weightlifting

Front Squat (5×3)

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

8 Med ball cleans

8 Strict toes to bar

4 Vertical jumps

Weightlifting

Hang Power Clean (1 Rep EMOM 10 Min)

WOD

Metcon (Time)

5 Rounds for time of:

10 Box jumps, 24″/20″

15 KB swings, 55#/35#

CrossFit Roselle – Masters/Beginners

Warm-up

Do What Dave Says… (No Measure)

See above

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

Metcon (No Measure)

20 Minute Partner AMRAP

55 Deadlift

55 Wallball

55 Calorie Row

55 BB Push Press
Scaling: ~65% 1RM for the DL

75#/55# for the Push Press

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 – Rounds and Reps)

AMRAP 20:

5 Pull-ups (strict if possible)

10 Push-presses, 95#/65#

15 Abmat sit-ups

*Partners alternate movements for the entire workout. Scale weight so that first few rounds can be done unbroken.