CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

Sampson Stretch

2 Rounds of the following:

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

Skill/Strength

Tire Flips (Practice)

Outdoor Wall Climb (Practice)

WOD

Reverse Sled Pulls/Tire Flips/Wall Climbs/OH Walking Lunges (5 Rounds for time)

5 Rounds for time of:

-1 Reverse sled pull (down & back)

-2 Tire flips

-2 Wall climbs

-20 OH walking lunges, 45/35#

*Rest approx. 3 min between rounds.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike/ski 2 minutes

Rotator cuff WU

90/90 hip stretch

PVC pass throughs

Half pigeon

Front rack stretch

10 Shoulder Presses

10 Front squats

10 Ring rows

10 Push-ups

WOD

Wall Balls/Push Presses/MUs (AMRAP – Rounds and Reps)

AMRAP 10 Min:

-21 Wall balls, 20/14#

-14 Push presses, 95/65#

-7 Bar muscle ups

*Rx+ Ring MUs.

Skill/Strength

Push Press (Heavy single in remaining time)

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

Sampson Stretch

2 Rounds of the following:

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

WOD

Runs/Double Unders/Air Squats (Time)

Every 3 Min x 10 Rounds (30 min):

-200m Run

-30 Double unders

-15 Air squats

*Average all rounds to get time. Rx+ 20/14# vest.

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

Sampson Stretch

2 Rounds of the following:

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

Skill/Strength

Clean and Jerk (Warm-up)

Rope Climb (Practice)

WOD

Runs/Rope Climbs/Clean & Jerks (3 Rounds for time)

Every 7 Min x 3 Rounds (21min):

-600m Run

-2 Rope climbs, 18/15′

-9 Clean & jerks, 155/105#

Rx+ 3 Rope climbs & 185/125#.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out

Active WU

Dodgeball

WOD

Metcon (Time)

5 Rounds for time of:

-10 Deadlifts, 275/185

-20 Burpees over bar

-30 Wall balls, 20/14

-400m run

*One partner working at a time, except the runs. Rx+ 315/210 & 25/20#

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Agility ladder

Burgener WU

Skill/Strength

Hang Power Snatch (1 Rep EMOM 10 minutes)

WOD

Rows/Chest to Bar Pull-ups/Hang Power Snatches (Time)

For time (25 min cap):

2000m Row

20 Chest to bar pull-ups

20 Hang power snatches, 95/65#

1000m Row

10 Chest to bar pull-ups

10 Hang power snatches, 95#/65#

*Rx+ Bar MUs & 135/95#

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

Sampson Stretch

2 Rounds of the following:

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

Skill/Strength

Back Squat (10-8-6-4-4-4-4-4)

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

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 minutes:

Row/bike/ski 2 min

Sampson stretch

Good mornings

Front rack stretch

Dip shrug high elbows

Muscle cleans

Front squats

Shoulder presses

Skill/Strength

Hang Power clean x 2 + Jerk (15 min to work up to heavy single)

Complete 2 hang power cleans and then 1 jerk without setting down barbell

WOD

Running “DT” (Time)

5 Rounds for time of:

400m Run

1 Round “DT”

-12 Deadlifts

-9 Hang power cleans

-6 Push jerks

Rx 155/105#. Scale distance/weight as needed to finish under 20 min. 1st round needs to be 3:30 or less and should not be at all out effort.

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

In 15 minutes:

Row/Bike/Run 2 minutes

Sampson Stretch

2 Rounds of the following:

-10 Pull-ups

-10 Push-ups/dips

-10 GHD sit-ups

-10 Hip/Back extensions

-10 OH squats

Skill/Strength

Reverse tire/sled pull (3 x 150′)

Rope Climb (Practice)

WOD

Echo Bike/Rope Climbs/DUs (AMRAP – Rounds and Reps)

AMRAP 15:

12/9 Cal Echo bike

1 Rope climb, 18/15′

50 Double unders

*Scale reps so you can get 1st round complete in 2min. Goal is 6+ rounds. Rx+ 2 rope climbs/rd.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 15 minutes:

Row/bike/ski 2 minutes

Sampson stretch

Half pigeon stretch

OH band stretch

10 PVC pass throughs

10 OH squats

10 Push-ups

10 Pull-ups

20 KB swings

20 Lunge jumps

HS holds remaining time

WOD

Devil’s Presses/Burpee Box Jump Overs (Weight)

Every 3 minutes for 10 Rounds:

-5 Devil’s presses

-10 Burpee box jump overs

*Scale reps so you can complete first few rounds in 90 sec. Post weight used to comments. Goal is to push pace each round but not redline.