CrossFit Roselle – CrossFit

Warm-up

Row/Standard Warm-up (No Measure)

Row 500m

Standard warm-up x 1

10 Pull-ups/Ring rows

10 Ring dips/push-ups

10 GHD sit-ups/V-ups

10 Back extensions/supermans

10 OH squats with bar/pvc

Skill/Strength

DB Snatch (10-8-6-4-4-4-4)

EOMOM as a group. Reps are for EACH arm, so do 10 left and 10 right the first set.

WOD

Push-ups/Deadlifts (AMRAP – Rounds and Reps)

AMRAP 5 Min:

7 Push-ups

1 Deadlift, 225#/155#

*Scaled/Masters Bench/Box dips and 155#/105#. Rx+ Ring dips & 315#/205#.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up (No Measure)

Tabata style: 20 seconds on, 10 seconds off. Move from one exercise to the next until 3 full rounds completed:

– Double unders

– Pull-ups

– Dips – Ring or stationary

– Hollow rocks

– Supermans

– OH squats

It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.

Skill/Strength

Box Step Ups (10-8-6-4-4-4-4)

Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
EOMOM as a group. Reps are for EACH leg, so do 10 with left leg and 10 with right leg for 1st warm-up set, etc. First set is VERY light, then add weight each set so you can get the required number of reps completed within the time frame.

WOD

KBS/DUs/Plank holds (Time)

5 Rounds for time of (15 min cap):

12 KB swings, 55#/35#

40 Double unders

60 Second plank hold (accumulated)

*Scaled/Masters 45#/25#, 60 singles, 45 sec plank hold. Rx+ 75#/55# KBS, 50 DUs, 15 TTB

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

CrossFit Roselle – Masters

Warm-up

Floor Stretches (No Measure)

On floor: Side roll, hip raises, cat/camel, etc..

Double Unders (No Measure)

Practice DU’s for 2 minutes

Crossfit Warmup – 1 round (No Measure)

10 Pull Up / Ring Row

10 Ring Dip / Push Up

10 GHD Sit Up / V Up / Sit Up

10 GHD Back Extension / Superman

10 Overhead Squat

Weightlifting

Press Series

Shoulder Press

Push Press

Push Jerk

Metcon

Metcon (Time)

21-15-9

Slam Ball

Box Jump

CrossFit Roselle – CrossFit

Warm-up

CFR Warm-Up 2 (No Measure)

Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.

– TTB/Kipping knee raises

– KB swings, light

– Barbell thrusters

– Mountain climber push-ups

– Quick feet

It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.

Skill/Strength

Clean and Jerk (1 Rep EMOM 10 min)

Increase weight each rep if possible. If you want to work on form, do 2 reps EMOM and stay light.

WOD

Push Presses/Burpees (AMRAP – Rounds and Reps)

AMRAP 7 Min:

7 Push presses, 95#/65#

7 Burpees

*Scaled/Masters 65#/45#. Rx+ 135#/95# and bar facing burpees.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.

CrossFit Roselle – CrossFit

Warm-up

Med ball cleans/MCHS/Shoulder kips (No Measure)

20 seconds on/10 seconds off x 3 rounds:

Med ball cleans w/ bounce at bottom

Mountain climber hip stretch

Shoulder kips

Skill/Strength

Front Squat (10 minutes to warm up to heavy set of 5)

No racks – must be cleaned from ground. Clock starts immediately after warm-up.

WOD

Row/Pull-ups/Front Squats (Time)

5 Rounds for time of:

20 Cal Row

15 Pull-ups

10 Front squats @ 75% of above

*Scaled/Masters 15/10/5 reps (sub RRs for PUs if needed). Rx+ Assault bike and CTB PUs.

Cool Down

Yoga Poses/Stretches (No Measure)

Spend 5-10 minutes as a group – Coach’s choice of movements.