CrossFit Roselle – Masters/Beginners

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Medball Partner Warmup (No Measure)

10 each with a partner

– Medball Pitch/Catch

– Medball Sit Up

– Medball Twist

– Med Volleyball

Metcon

Metcon (No Measure)

10-8-6-4-2

Squat Snatch

Vertical Jump

2k Row (Time)

Max Effort 2k Row

CrossFit Roselle – CrossFit

Warm-up

Row/Hang Power Snatch/Snatch Balance (No Measure)

Row 500m

10 Hang power snatches

10 Snatch balances

5 Hang power snatches w/ weight

5 Snatch balances w/ weight

Weightlifting

Overhead Squat (3-3-3-3-3)

WOD

Row/Burpee Pull-ups (Time)

For time:

Row 1000m

50 Burpee pull-ups

CrossFit Roselle – CrossFit

Warm-up

Turkish Get-ups/Windmills (No Measure)

2 Rounds of:

10 Turkish get-ups (5 each arm)

10 Windmills (5 each arm)

Gymnastics

Bar Muscle-ups (3 Sets x ME)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 7MIN:

10 KB swings, 55#/35#

30 Double unders

*Rx+ 75#/55#

CrossFit Roselle – Masters/Beginners

Warm-up

Jumping Jack / Mtn Climber (No Measure)

3 rounds of

20 Jumping Jack

5 Mtn Climber Push Up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Skill/Strength

Rope Climb (1-1-1)

Practice rope climb:

Jump and pull

Pull to stand from floor

L-sit from floor

Weightlifting

Squat Clean (1-1-1-1-1)

EOMOTM for 10 minutes

3 position squat clean (hang, below the knee, floor)

Metcon

Metcon (Time)

20 minute timecap:

50 Burpee

125 Air Squat

50 Push Press 45#/35#

50 V-Up
Scale reps as needed expecting to finish under 20 minutes.

CrossFit Roselle – CrossFit

Warm-up

Medball clean into wall ball/OH barbell stretch (No Measure)

2 Rounds of:

10 Med ball cleans into wall ball shots

1 Minute OH barbell stretch on foam roller

Weightlifting

Squat Clean Thruster (1RM)

WOD

Metcon (Weight)

5 Rounds of:

5 Squat clean thrusters (approx 65-70% of 1RM)

5 High box jumps

*This workout is not for time. Work on perfect form and max effort on each rep. Record weight and height.

CrossFit Roselle – Masters/Beginners

Warm-up

Row 500m – Gentle Pace (No Measure)

Bear Crawl (No Measure)

Bear Crawl and variations:

Side Crawl

Gorilla Crawl

Crab Walk

Etc.

Metcon

Metcon (No Measure)

20 Minute Partner AMRAP

8 Burpee onto Plate

8 Plate Overhead Walking Lunge

8 Pull Up
Scaling for Pull Up is Band Pull Up.

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 20MIN:

20 Power cleans

50 Mtn Climber push-ups

Run 400m

*Post weight used to notes

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

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20MIN:

8 OH Lunge steps, 45#/35# (step forward, then push back)

8 Burpees

8 OH Lunge steps

8 Pull-ups

*Rx+ OPEN WOD 16.1

CrossFit Roselle – Endurance

Warm-up

Do What Dave Says… (No Measure)

See above

WOD

Metcon (Distance)

For 25 minutes:

Row 20 strokes at easy/recovery pace

Row 10 strokes at all out effort.

*Try and recall average 500m pace during all out efforts and post to notes.

CrossFit Roselle – Masters/Beginners

Warm-up

Joint Roll Out (No Measure)

Neck, Shoulders, Hips, Knees, Ankles

Kettlebell/Quick Step/Plank (No Measure)

3 rounds 20/10 second work/rest of:

Kettlebell Swing

Quick Step

Plank

Weightlifting

Overhead Squat (5-5-3-3-3+)

Metcon

Metcon (Time)

3 Rounds of:

30 Abmat sit-ups

40 Wall runs

500m Row

*Rest 5 minutes between each round.