CrossFit Roselle – CrossFit

Warm-up

Agility Ladder (No Measure)

Various agility drills using ladder or hoops.

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 Clean (1 Rep EMOM 20 Minutes)

Start 75# below your 1RM and increase by only 5 pounds each rep. If you miss a rep, do not add weight. Make a second attempt the next minute. If you fail twice at same weight, then you take off 10-20 pounds and remain at that weight for remaining sets.

WOD

Squat Cleans/Front Squats/Jerks/Double Unders (AMRAP – Rounds and Reps)

AMRAP 7 Minutes:

1 Squat Clean

2 Front Squats

1 Jerk (split or power)

30 Double unders

*For barbell work, you cannot set down bar in middle of round or it does not count. Rx+ for UB DUs. Record weight used. Sub 40 single unders if needed.

CrossFit Roselle – Masters

Warm-up

Warm-up (No Measure)

12 Min AMRAP:

Run 200m

10 Shoulder kips

5 Med ball cleans w/ bounce at bottom

10 DB power snatches w/ light weight and perfect form

20 Duck walk steps

WOD

DB Snatches/Dips (Time)

21-15-9 Reps for time of:

DB Snatches, alternating arms, 50#/35#

Dips

*Scale weight as needed. Use band if necessary. Rx+ for 60#/40# and Ring dips.

5k Row (Time)

Max Effort 5k Row

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

12 Min AMRAP:

Run 200m

10 Shoulder kips

5 Med ball cleans w/ bounce at bottom

10 DB power snatches w/ light weight and perfect form

20 Duck walk steps

WOD

Slightly Scaled Regional WOD 17.2 (Time)

21-15-9 Reps for time of:

DB Snatches, alternating arms, 75#/50#

Ring Dips

*Regional WOD is supposed to be 80#/55#, but due to limited quantities, we are going with 75#/50#. Scale weight and perform banded ring/stationary dips as needed.

5k Row (Time)

Max Effort 5k Row

CrossFit Roselle – Open Gym

Snatch (3-3-3-3-3)

Touch and go. Start at 60% and increase only if form is good for all 3 reps.

Snatch Balance (2-2-2-2-2-2)

Start sets where you left off above. Do more weight than last week.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Run 800m

15 KB swings

15 Burpees

15 Pull-ups

15 OH Squats

WOD

Reverse Tire or Sled Pulls/Tire Flips/Weighted Walking Lunges (Time)

5 Rounds for time of:

150′ Reverse Tire or Sled Pull

5 Tire flips

30 Walking lunges w/ sandbag in front rack

*Rest approximately 3 minutes between rounds. Post weight used for each movement. Record individual round times. Once final walking lunge is completed, you must run back up to gym for finish time.

CrossFit Roselle – Masters

Warm-up

Warm-up (No Measure)

AMRAP 10 Min:

Run 200

10 Mountain climber hip stretches

10 Shoulder kips

5 Deadlifts

*Add weight to deadlifts each round.

Skill/Strength

Deadlift (3 Reps EOMOM)

Every OTHER Minute on the Minute. Add weight each set if possible.

WOD

Lite Regional WOD 17.1 (AMRAP – Reps)

In 25 Minutes:

Run 1200m, then

12 Rounds of:

– 4 PUSH-UP PRs

– 6 Pull-ups

– 8 Air squats

In remaining time, run as far as possible in 200m laps around building.

*Scaled/Masters do regular push-ups and ring rows. Rx+ do HSPUs.

CrossFit Roselle – CrossFit

Warm-up

Burgener Warm Up (No Measure)

Snatch warm up and skill w/ PVC

Warm-up (No Measure)

EMOM 10 Min:

Even: Hang power snatch + hang squat snatch + squat snatch

Odd: 20 Double unders

*Use barbell with light weight and perfect form.

Skill/Strength

Snatch (1 Rep EMOM for 20 minutes)

Start 75# below your 1RM and increase by only 5 pounds each rep. If you miss a rep, do not add weight. Make a second attempt the next minute. If you fail twice at same weight, then you take off 10-20 pounds and remain at that weight for remaining sets.

WOD

Bar Over Burpees/Rows (AMRAP – Reps)

AMRAP 7 Minutes:

50 Bar over burpees

Calorie row in remaining time.

*Score is total reps completed, including the BOB. Scaled/Masters 30 regular burpees and then calorie row in remaining time. No Rx+, just go all out.

CrossFit Roselle – Open Gym

Snatch (1 Rep EMOM 12 Minutes)

Start at 65% and increase only if form is perfect. Do not go above 90%.

Snatch Pull (3-3-3-3-3)

Do a few warm-ups and start sets where you left off above. Goal is to go up to 110% with proper form.

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10 Min:

Row 250

10 Mountain climber hip stretches

10 Shoulder kips

10 Sec Handstand Hold

5 Deadlifts

*Add weight to deadlifts each round.

Skill/Strength

Deadlift (3 Reps EOMOM 10 Minutes)

Every OTHER Minute on the Minute. Increase weight each set if possible.

WOD

Lite Regional WOD 17.1 (AMRAP – Reps)

In 25 Minutes:

Run 1200m, then

12 Rounds of:

– 4 PUSH-UP PRs

– 6 Pull-ups

– 8 Air squats

In remaining time, run as far as possible in 200m laps around building.

*Scaled/Masters do regular push-ups and ring rows. Rx+ do HSPUs.
Score is by reps. 10m run = 1 rep, so the 1200m run = 120 reps. Each 200m lap is 20 reps.

Regional WOD 17.1 (Time)

For time (25min cap):

Run 1200m, then

12 Rounds of:

– 4 Strict HSPU

– 8 C2B Pull-ups

– 12 Squats

Rx+ wear vest, 20#/14#

CrossFit Roselle – Masters

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

5 Station Outdoor WOD 1 (No Measure)

4 Minutes/Station. Do as many reps as possible at each:

1. Sled pushes

2. Wall climb & sprint

3. Hurdle jumps

4. Tire flips

5. DB push presses

*Only one partner at a time. Work hard for around 30 seconds, then rest while your partner takes over.