2/12/21 Extra Work

CrossFit Roselle – Open Gym

Metcon (AMRAP – Reps)

For 10 Minutes:

AMRAP:

-ME plank hold

-ME side plank hold left

-ME side plank hold right

*Do 5 burpees after each movement. Record total number of burpees completed. Lower reps is better.


2/12/21 CF

CrossFit Roselle – CrossFit

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

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.

Skill/Strength

Power Snatch (1 Rep EMOM 10 Minutes)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 14 Minutes:

28 GHD sit-ups

28 Cal row

14 Power snatches, 95#/65#

14 Bar over burpees

7 Pull-ups

7 Ring dips

*Rx+ 135#/95# and sub 7 Ring MUs for the pull-ups and dips


2/11/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out 5 minutes

Row 500m

15 Hip extension

15 GHD sit-ups

Reverse bridge

20 Shoulder kips

20 Walking lunges

10 Med ball cleans

5 Burpee bar muscle ups/pull-ups

Skill/Strength

Front Squat (Heaviest single in 20 minutes)

WOD

2016 Regional Event 4 (Time)

4 Rounds for time:

28 Pistols, alternating legs each rep

15 Power cleans, 115#/80#


2/11/21 Extra Work

CrossFit Roselle – Open Gym

Metcon (Time)

Every 30 seconds for 10 minutes:

-10 Quick feet AFAP

*Watch the clock and record slowest time for score.


2/10/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 15 min:

Row 500m

Half pigeon

Laying chest twister stretch

OH band stretch

Wall angels

Front rack stretch

AMRAP remaining time:

-20 DUs

-5 Front squats

-5 HSPUs/push presses

Skill/Strength

Push Press (10-8-6-4-4-4-4)

WOD

Rows/Dus/Wall walks (Time)

3 Rounds for time of:

-500m Row

-50 Double unders

-5 Wall walks

*Rx+ 20 HSPUs/rd in place of wall walks.


2/9/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Calf stretch

Plate squat stretch to hamstring stretch

OH plate hold/wall stretch



2 Rounds of:

7 plate ground to OH

14 OH Walking lunges

7 toes to bar

Skill/Strength

Deadlift (10-8-6-4-4-4-4)

WOD

KB Swings/Box Jumps/Toes to Bar (Time)

30-20-10 reps of:

KB swings, 55#/35#

Box jumps, 24″/20″

Toes to bar

*Rx+ 20-15-10 with 75#/55# & 30″/24″.


2/9/21 Extra Work

CrossFit Roselle – Open Gym

4 Minute Chin Over Bar Hold (Time)

For time:

Accumulate 4 minutes holding chin over bar. Do 5 burpees each break.


2/8/21 Extra Work

CrossFit Roselle – Open Gym

2k Row (Time)

Max Effort 2k Row


2/8/21 CF

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

2 Rounds of the following:

-Sampson Stretch

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

-30 Double unders

Skill/Strength

Pull-ups (1 Set ME)

If < 30, do multiple sets to get to 30 total reps

Broad Jump (Distance)

Max Effort Broad Jump

Wall Ball (1 Set ME)

Must be below parallel and hit target. If < 40, do multiple sets to get 40 total reps

WOD

Row/Burpees 2 (Time)

For Time:

500m Row

50 Burpees


2/6/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Roll out/stretch 10 minutes

Dodgeball 5 minutes

Skill/Strength

DB Clean & Jerk – Single Arm (Heavy single each arm)

Take a single DB from the ground up to shoulder and then overhead (push-press/strict press okay, but DB must touch the shoulder and cannot be one continuous movement.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min:

-15 Box jumps, 24/20

-10 DB clean and jerks, alt arms, 50/35

-5 Reverse burpees

*Rx+ 30/24, 75/50, and reverse burpees into strict HSPU