4/5/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

In 10 Minutes:

Row/bike 2 minutes

Calf stretch

KB squat stretch

PVC pass throughs

AMRAP 5 minutes:

-3 pull ups

-4 push ups

-5 hollow rocks

-6 OH squats

Skill/Strength

Snatch Balance (10-7-5-3-3-3)

Pause Snatch (Just above knee, practice 15 minutes)

Pause for 2-3 seconds at the specified location, then proceed with a full snatch.

WOD

Rope Climbs/Box Jumps (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

-2 Rope climbs, 18’/15′

-12 Box jumps, 30″/24″

*Sub 12 ring rows for 2 rope climbs. Scale height as needed.


4/3/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out 5 min

Active WU

Dodgeball

Skill/Strength

Devil’s Press (Practice)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 minutes:

-10 Devil’s presses, 35/20

-20 GHD sit-ups

-20 Wall balls, 20/14

-300m Run

*scale weight/movements as needed.


4/2/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/bike 2 minutes

Straight legged deadlifts

Good mornings

Front rack stretch

Barbell squat stretch (behind the neck and front rack)

Reverse lunges

Muscle cleans

Skill/Strength

Hang Squat Clean (Work up to heavy single in 20 minutes)

Clean Pull (4 heavy sets of 3 )

WOD

1000m Row (Time)

Max Effort 1000m Row


4/1/21 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

Bench Press (10-8-6-5-5-5-5)

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.


3/27/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out 10 min

Active WU

Dodgeball

WOD

Metcon (AMRAP – Rounds and Reps)

In 20 minutes:

-Run 800m

AMRAP remaining time:

-10 Deadlifts

-15 Ring dips

-200m Farmer’s carry, single arm

-25 Box jumps

*Sub banded bar dips as needed. Post weights used and height of box jump in notes.


3/25/21 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

WOD

2K Rows/Rests (3 Rounds for time)

3 Rounds, each for time:

Row 2k, rest 5 minutes between rounds.


3/23/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 minutes

Couch stretch

Hip circle band WU

PVC pass throughs

Shoulder kips

AMRAP 5 minutes:

-4 Toes to bar

-5 OH squats

-6 Lunge jumps

-7 Push-ups

Skill/Strength

Reverse lunge steps (10-10-8-8-6-6)

Back rack position. Step back with one leg until knee kisses ground, then stand back up to starting position. Alternate legs each rep.

WOD

KB Swings/Burpees (Time)

For time:

10-9-8-7-6-5-4-3-2-1 KB swings, 55#/35#

*Perform 5 burpees after each round. Rx+ 75#/55# & 6″ target burpees.


3/22/21 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 (10-7-5-3-3-3-3-3)

WOD

Runs/Pull-ups (AMRAP – Rounds and Reps)

15 Minute ladder:

Run 100m

2 Pull-ups

Run 100m

4 Pull-ups

Run 100m

6 Pull-ups, etc.

*Continue adding 2 pull-ups each round until time expires. Rx+ for chest to bar. If you get to the round of 20 pull-ups, you completed 9 full rounds + whatever was completed in the round of 20.


3/20/21 CF

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Stretch/roll out 10 minutes

Active WU

Dodgeball

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 Minutes:

-25 HR push-ups

-1 Sled push/tire pull – 150′

-800m run

-1 Min plank hold


CF Open 21.2!!!

CrossFit Roselle – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike 2 minutes

Hip circle band WU

Rotator cuff WU

10 Pull-ups

10 Push-ups

10 Sit-ups

10 Supermans

10 Air squats



3 Rounds of:

8 DB snatches, alternate arms/rep

2 Burpee box jump overs

WOD

Crossfit Games Open 21.2 RX (Ages 16-54) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 35-lb. dumbell, 20-in. box

M: 50-lb. dumbbell, 24-in. box

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here

Crossfit Games Open 21.2 Scaled (Ages 16-54) (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

F: 20-lb. dumbbell, 20-in. box (step-ups permitted)

M: 35-lb. dumbbell, 20-in. box (step-ups permitted)

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Scaled (Ages 16-54) click here