CrossFit Roselle – CrossFit
Warm-up
Warm-up (No Measure)
Whatever needs to be done. Start back squats when ready.
WOD
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Whatever needs to be done. Start back squats when ready.
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Group stretch/roll out
Agility ladder
Front rack stretch
3 Rounds of:
-5 Pull-ups
-10 Push-ups
-10 Front squats w/ bar then add weight each round
21-15-9
Clean, 135# / 95#
Ring Dips
Rx+ option today isto do 2 additional rounds of 9: 21-15-9-9-9. Note Elizabeth time and then put Rx+ time in notes.
Cage run
6 Rounds for total reps:
1 min Row (cal)
1 min Burpees
1 min Double unders
1 min Rest
Shoot for as many reps as possible of each movement! Don’t game it and save yourself just for the double unders.
Group stretch/roll out 5 min
3 Rounds:
-10 PVC pass throughs
-10 Med ball clean wall balls
-5 Burpee pull-ups
-30 Double unders
For time:
-21 Power cleans, 135/95#
-21 Pull-ups
-15 Power cleans, 185/125#
-15 Chest to bar pull-ups
-9 Power cleans, 225/155#
-9 Ring muscle ups
*Scale weight as needed. If unable to do ring MUs, sub bar MUs. If unable to do MUs, sub pull-up variations so each set is progressively more challenging.
Group stretch/roll out 5min
3 Rounds:
-10 lunge jumps
-5 DB shoulder presses L arm
-5 OH walking lunges
-5 DB shoulder presses R arm
-5 OH walking lunges
-10 Pull-ups (use band if needed)
Two DBs
5-5-5-5
10-9-8-7-6-5-4-3-2-1 Reps for time of:
-DB Shoulder to OH, L arm
-DB OH walking lunges, L arm
-DB Shoulder to OH, R arm
-DB OH walking lunges, R arm
*Rx 50/35#, Rx+ 65/45#.
Stretch/roll out 5 minutes
Active WU
Dodgeball
1 Wall climb/MU
2 Power snatches
3 Box jumps, 24″/20″; 30″/24″
4 Shoulder to OH
5 Burpees
6 Power cleans
7 Pull-ups/C2B Pull-ups
8 Front squats
9 Kipping knee raises/TTB
10 Deadlifts
11 MC Push-ups/HSPUs
12 Thrusters
*Perform just like the song. Select barbell weight and use for entire WOD. Recommended is 65# – 95# for men, 45# – 65# for women. Rx+ is 135#/95# and MUs/C2B/TTB/HSPUs
Stretch/roll out 5 min
Agility ladder
Dodgeball
Max Effort 2k Row
Reminder: last week for Secret Santa! Bring a $20 gift card for a local-ish business and get one in return!
Stretch/roll out 5 min
Hip circle band WU
PVC pass throughs
OH squats
3 Rounds of:
-5 muscle snatches
-5 snatch balances
-5 burpees
AMRAP 12 minutes:
-3 Power snatches, 135#/95#
-5 OH squats, 135#/95
-7 Burpees over bar
Stretch/roll out 5 min
3 rounds of:
-10 quick feet
-5 plate ground to OH
-5 plate squats
-10 shoulder kips
-5 toes to bar
-5 burpee pull-ups
50-40-30-20-10 reps for time of:
-Double unders
-Sit-ups
*Complete 5-4-3-2-1 rope climbs after each round. Rx+ 5 rope climbs after each round.
Stretch/roll out 5 min
3 Rounds of:
-11/8 cal bike
-8 deadlifts
-8 bench presses
-5 burpees
*Increase weight each round.
Every 4 minutes x 10 rounds:
-3 Deadlifts
-5 Bench presses
*Increase weight each round if possible. Add weight of heaviest lifts together for score.