1/19/21 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

Ring Dips (Kipping practice, ME sets)

WOD

Weighted Step-ups/Med Ball Seated Twists (Time)

50-40-30-20-10 reps for time of:

Weighted step-ups, 45#/25#, 24”/20”

Med ball seated twists, 20#/14#

*Alternate legs each rep. Over and back = 1 rep.


1/18/21 Extra Work

CrossFit Roselle – Open Gym

8 Minute Row For Calories (Calories)

8 Min Row for Calories


1/21/21 Extra Work

CrossFit Roselle – Open Gym

Back Squat (Heavy Double)


1/16/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Rollout/stretch/bike/row 10 min

AMRAP 5 min:

-5 PVC pass throughs

-5 OH squats

-10 hollow rocks

-10 shoulder kips

Skill/Strength

DB Snatch (Heavy single in 15 minutes)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Min:

-25 sit-ups

-25 cal row

-25 pull-ups

-25 push-ups/dips

*Any order. Rx+ GHD, Bike, and 15 MUs in place of the pull-ups and push ups.


1/15/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 minutes

AMRAP 8 Minutes:

-6 Lunge jumps

-6 MC hip stretches

-4 DB squat cleans

-4 DB push presses

-2 Toes to bar

-HS Hold

Skill/Strength

DB Thrusters (Heavy double in 15 minutes)

WOD

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells


1/15/21 Extra Work

CrossFit Roselle – Open Gym

Deadlift (Up to 3 reps EMOM 10 minutes)

Work up to a heavy-ish set of 3. Then start. Record total reps completed, post weight used in notes.


1/14/21 Extra Work

CrossFit Roselle – Open Gym

A: Bench Press (5-5-5-5)

Complete one set B right after set of A.

B: Bent Over Row (5-5-5-5)

Complete one set B right after set of A.


1/14/21

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 minutes

Sampson stretch

Barbell front rack stretch

Dip shrug high elbows

Muscle cleans

AMRAP 5 Minutes:

-5 Hang power cleans

-3 Burpees

-5 Roll to stands

*Increase weight each round

WOD

HPCs/BOBs/Rows (Time)

5 Rounds for time of:

-5 Hang power cleans, 135#/95#

-10 Burpees over bar

-15 Cal row

*Rest 3 minutes between rounds. Rx+ 185#/125#, bar facing burpees, and 20/15 assault bike calories.


1/13/21 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

Shoulder Press (10-8-5-3-3-3-3)

WOD

Box Jumps/Pull-ups (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

5 Box jumps, 30″/24″

6 Pull-ups

*Rx+ for 1 Strict pull-up + 2 Kipping pull-ups + 3 Butterfly pull-ups without coming off bar.


1/13/21 Extra Work

CrossFit Roselle – Open Gym

Metcon (Time)

15 minutes of constant movement. Can be rowing, running, biking, step-ups, etc. Can even be a combination of movements like sit-ups, squats, push-ups, pull-ups, etc. Any movement. Medium level intensity. Record movement(s) in notes.